TGU 3-3-3, Build up in weight
+
For time:
21-15-9
DB push press
Pull ups
200m run

RestDay!

On The Minute x 30 - 40 ( 6 - 8 Rounds )

Minute 1: Echo Bike Calories
Minute 2: Kettlebell Swings 24/16kg
Minute 3: Ski Erg Calories
Minute 4: Burpees to Target 6"
Minute 5 Rest

• 2min.: Row/Bike/Run

• 1 rnd:
  45s. Spider lunge w/ twist
  45s. Up/down dog
  45s. Side squat

• 1min. Row/Bike/Run

• 1 rnd:
  10 Deadlift
  10 Muscle clean + Press
  10 Front squat

• 2 rds:
  4-6 Power clean
  6-8 HSPU
  10-20 DU's

• Mobility...

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

RCVR(25)
walk, run, jog, bike

Finisher
50 flutter kicks
1:00 IT stretch

30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf Stretch On Posty ( each )
30s Banded Pass Trough

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(28)
WRK 12:00 REST 4:00 WRK 12:00
8 seated dumbbell strict press (2 sec hold/2 sec down)
16 body builders
8 dumbbell hang clean
16 cal row or 200m run
8 body saw(see video demo for body aw(

Finisher
50 round the world
1:00 samson stretch

Shoulder press 5-5-5-5-5
*Build up in weight for each set. Aim for a new 5rm on the last set.

Box Squat
EMOM 8: 3 Reps.
- A bit heavier than last week again
- these are speed sets to a parallel box with a wider than normal stance