WU
Flow 8, squat flow

3-4rds
8-10 Good Mornings
8-10 DB/KB Press
8-10 Goblet Squat

WU

10 min
10-15 Swing
10-15 Hollow rock
10-15 Air Squat

10 RFT

• Run 500m
• 10 Strict pullups

SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then
one round of
10-15 scap pull ups
10-15 kip to swings
5-10 push up to downdog
:30 tricep strech R/L

5 rounds for time of

• 3 power cleans
• 60-yard shuttle sprint (5-10-15 yards)

♀ 155 lb. ♂ 225 lb.

A,
Every 3 mins for 15 mins do:
Sled Drag, pick load, 15m
4 Man Makers @15/10kg
Handstand Walk 10m

Sled Drags- moderate weight

Complete at RPE 6-7 out of 10 (60-70% effort).

B,
3 rounds for quality of:
L Waiters Walk, pick load, 15m
20 Russian Twists, pick load
Banded Plank Hold, 30 secs
R Waiters Walk, pick load, 15m
10 L/10 R Paloff Press
GHD Hip Extension Hold, 30 secs

Rest as needed between each set and use light to moderate weight for the carries.

E10min for 40min
1000m row
50 DU
30 Wall balls
10 TTB

KB Curls: 3 x 8-10. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Band Pull Aparts from different points
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
2:00 cardio machine

10+10 single leg romanian deadlift @ 10/15kg DB/KB
10+10 single arm hang c&j
10+10 single arm front rack squat
15-20 ring row

then wod prep
2-3 sets
4-6 deadlifts + 4-6 bar facing burpees, climb to workout weight on DL.
For example first set 35/50kg, second 42,5/65 and last 50/75kg.

A,
Every 3 mins for 15 mins do:
Sled Drag, pick load, 15m
4 Man Makers, 15/10kg
Handstand Walk, 10m

Sled Drags- moderate weight

Complete at RPE 6-7 out of 10 (60-70% effort).

B,
3 rounds for quality of:
L Waiters Walk, pick load, 15m
20 Russian Twists, pick load
Banded Plank Hold, 30 secs
R Waiters Walk, pick load, 15m
10 L/10 R Paloff Press
GHD Hip Extension Hold, 30 secs

Rest as needed between each set and use light to moderate weight for the carries.