WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-5rounds:
E3MOM
1) 10-20 snowangel + remaining easy bike
2) 20-40s hollow hold + remaining easy bike
3) 20-40s superman hold + remaining easy bike

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

10 ring row
8 ring push-ups / normal push-ups

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-4rounds:

3-5 false grip walk in
5-10 russian push up
10-20s L-sit on rings

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Bike/Jog (Nasal Breathing Only)
Rest as Needed b/t Sets

• Erg Triathlon is coming up May 27th! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!

Join the Erg Triathlon!!

or

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Plate Around the Worlds
:30 Glute Bridge Hold
5/5 Single Leg Good Mornings
Rest as Needed b/t Set

In 28'

Buy in:
3rnds of

45 wall ball
30 cal row
15 ttb
Then AMRAP

5 syncro burpee
10 pull up
15 box jump over

For time

• 20/25-calorie row
• 30 single-leg squats
• 20/25-calorie row
• 90 box step-ups

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Gymnastics

Warm up

2 rounds of

10 up&down/ burpees (second round)
10 around the world 10/15kg plate
10m wheel barrel
10 windmill
10 balanced press
10m inch worm

Gymnastics for quality
30min

ADVANCE
Free Handstand to headstand (Free HSPU)

INTERMEDIATE
Handstand push-ups and cycling

BEGINNER
Headstand and wall walk

WOD
AMRAP 8
YGIG

3 burpees
3m hand stand walk