Bent over row 3x10 reps

Bar mu or C2B conditioning (2/3)
Every 90sec for 6 rounds:
~50% of max reps BMU
Tailored version:
Every 90sec for 6 rounds:
~50% of max reps C2B or Pull-U

4 rounds:
6- 10 Pull up/ ring row
10 Hanging knee/ leg raises
10 Bench dip
-rest 1-2 min between rounds-

Mobility/Stretching

Every 5 mins x 3
300m run
20 KBS
15-20 Burpee box jump

Complete as many rounds as possible in 10 minutes of

• 15 deadlifts
• 15 hand-release push-ups

♀ 95 lb ♂135 lb

20s on, 10s off for 8 rounds

1. Hollow Hold to Knife
2. Plank w/ shoulder taps

2-3 min light cardio
1+1 min lacrosse ball to upper trap againts rig
2+2 min lacrosse ball to trapezius area when flying on floor
1+1 min tricep strech

3 rounds:
10 Goblet squat
10 Box step up

EMOM 6
1. 8-12 bulgarian split squat (right)
2. 8-12 bulgarian split squat (left)

EMOM 16
1.10-12 burpee to a plate
2.12-16 russian twist
3. 8-10 push up
4. 12-15 box jump