2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band

Deadlift

3x3x75%
3x3x80%
1x3x85%

SO 3:00

Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(20)
WRK for 20:00 mins-complete as many rounds as possible in 20:00 minutes.
12 dumbbell push press
12 burpees + step ups
12 dumbbell hang clean
200m run

Finisher
30 alternating toe touch
1:00 hamstring stretch

For time

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

4x 12min EMOM

(19.2. Ish)
EMOM
1) 20 t2b
2) 50 DU
3) 10 sclean 55/35
4) Rest

Rest 2min

(18.3. Ish)
1) 15 OHS 35/50
2) 70 DU
3) 10-8 Ring mu / Ring pull up
4) Rest

Rest 2min

(17.4ish)
1) 15 DL
2) 15 WB
3) 15 hspu
4) Rest

Rest 2min

( 21.1. Ish)
1) 10 m hs walk
2) 10 m oh Lunges
3) 10 d-ball over Shoulder
4) Rest

EMOM’16
1. 8-12 strict pull ups
2. 5-8 strict hspu
3. 5 paused bench press
4. Rest

Banded Facepull-aparts: Max reps in 3:00. Rest as needed.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side)

1. Build up for a heavyish single
2. Drop down to 90% and do 5 x 2
3. Strict press 5 x 2