Warm up
- 400 m run
+ 3 sets
- 10 banded good mornings
- 16 alternating goblet lunges
- 15 sit ups
A) Clean Grip Deadlift
5 x 5-7 reps @ 3111 rest 1-2 min (moderate loads focus on great positions)

B) EMOM 9
Min 1: 30 sec split squat iso hold left
Min 2: 30 sec split squat iso hold right
Min 3: 30-40 sec Front leaning rest

C) Conditioning
4 rounds for time
- 100 m run with med ball
- 12 box jump step downs
- 15 Medball sit-ups

3 sets:
1 hang squat clean + 2 touch and go squat clean

3 sets:
1 squat clean

Warm up

Inch worms
wall squats
single legged deadlifts

Part A

3 sets

8-12 deadstop russian swings
into
Max rep wall hack squats

2min rest

Part B

Tabata Goblet squats

20 sec on
10 sec off

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs/ towel slides/ inch worms
5-10 hamstring walk outs/ floor curls (adv: eccentric single leg)

60 sec rest

Sots press 3-3-3-3-3-3-3 reps

mt climber twist 20 secs
pause squat 10 reps
burpee 15 reps
high knees 40 secs
jumping jacks 40 secs
1 min wall sit
take 20 sec break between each workout

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

10 rounds, each for time of
Swim 50 yards
Rest 1 minute

OR

10 rounds, each for time of
200-m sprint
Rest 1 minute

OHS 3-3-3-3-3
Build up in weight
+
4rounds
In 2min
250/200m Row
Amrap HSPU
Rest 2min

RestDay!

1600m run
50 squats
35 push ups
20 Pull ups