OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while
squeezing the glutes. Hold for :03-:05 before lowering.

A,
Block Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
16 Box Plyo Skiers @60/50cm
5 Strict Handstand Push-ups
3 Hang Squat Cleans 102/70kg
1 Rope Climb
Goal: sub 15 mins

C,
Midline
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bar- unbroken sets

If you drop from the bar it's an additional 50 single under penalty. Pick up the set where you left off if you do drop.

D,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

Modified Mad Dog

For Time

18-15-12-9-6-3 reps of:
Kettlebell Taters @
Bell Facing Burpees

40 meter Bear Crawl Shuttles (10 meter forward, 10 meter back)

Afterparty

100 Sit-Up

A) Build up heavy 4´s
B) 3 x 4 reps @85% from heavy 4`s

Go every 2:30

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(24)
WRK 7:00 REST 1:30 x3
8 db straight leg deadlift
100m run
8 body builders + two step ups(right and left)
100m run
8 dumbbell push press
100m run
choose load

Finisher
50 double crunch
1:00 samson stretch

Bench press 2 RM, then 3 sets with 75% (choose reps)

Strength:

Build up tp heavy 50m sled drag in 15mins

Workout:

P1: 100m sled drag (pace setter)
P2: Row
P3: paralette push ups
P4: 100m farmers carry
P5: Sandbag to shoulder
P6: Step ups

2 rounds

Bench press 3x8 reps

KB Curls
4 x 8-10. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Emom10
1min swings, 1min rest x 5