Movement prep
1-2 Rounds
10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
1-2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

Warm Up
2 rounds
2:00 cardio machine
50 single unders
5 push up to downdog
5 pike push ups
10 scap pull ups
5+5 single leg RDL
10 kb swings

SKILL/PREP/WU
Kip -> Kip to swing - > pull up --> c2b
Kipping HSPU

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

shoulder & Th mobility

KB armbar 3x5/5

band resisted book opener 3x8/8

prone swimmers 3x10

kneeling unilateral KB front rack hold rotations 4x5/5

dolphin push up 5x5

push up pos. birddog 3x5/5

In 10 minutes:
3 sets of max rep (aim 15 demanding) of
- wrist flexion curls
- wrist extension
Remaining time max distance farmer carry

10 rounds per athlete. You go I go.

5 HSPU
5+5 Pistols
10 T2B

EVERY 1'30" × 4
10 ALT DB SNATCH 22.5/15- 15/10
10 PUSH-UPS
10 DB GOBLET ALT LUNGES
EVERY 1'30" × 4
10 ABMAT SIT-UPS
10 SINGLE DB THRUSTER DX
10 SINGLE DB THRUSTER SX

Warm up

samson stretch
batwings
tabletop shoulder touches

Part A

4 rounds

Single arm ladder

2-4-6

Row
Clean
Lunge

2 min rest

Part B

15min EMOM

min 1: 20 russian swings
min 2: 10 headcutter
min 3: 10 plank pull throughs

Part C

3 sets

30sec sidebends each side
Max rep russian twists

1min rest

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

Lepoa / huoltoa