Bench press (weight by feel)

6-6-6-6-6

Go every 2:30

EMOM 15

1. 8+8 bulgarian split squat
2. 8 deadlift
3. rest

EMOM16:

1. Muscle snatches x 10 reps
2. Rest
3. Sumo deadlift x 6 reps (heavy load)
4. Rest

Emom6

1 minute: 0:30 ring roll out
2 minute: 0:30 russian twist with medball

3-4 Sets:
A. 60-90s Sorenson Hold
B. 30-60s Plate Pinch
C. 8-12 Single Legged RDL (Each Leg)

*Repeat from 7.9.22
*Aim To Beat Previous Scores  

Warm up:
3 rounds
• 10m bearwalk
• 5 spinalcurl + inchworm + scapula push-up
• 5 downdog + cobra
• 5/5/5 wall hinge/ box wall hinge
• 10 shoulder rotation /w stick

** 4x8min (A+B+A+B)**
A.)
• 10+10 banded overhead mobility
• 10 banded pull apart
• 10 lying shoulder rotation
• 10 lying snow angels (plates/ banded)
B.)
• 6+6 gorilla row
• 10 bird dog + abs crunch
• 10m overhead farmers walk
• 6+6 scorpion

Movement prep
1-2 Rounds
10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
1-2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

12 min

Resisted Nasal Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

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