Front Squat 3-3-3
Start at 75% and build up to heavy
After each set max reps unbroken pull ups
+
5 rounds
In 2min
250/200m row
Amrap push ups
2min rest

• 1-…-1 of:
BB Back Squat
1RM

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:00 row or air bike
50 single unders
7 GTOH with plate
14 Plate hops
7 deadlifts @starting empty barbell, climbing in weights at 10-20kg on next set (total weight)
4 burpees
Workout Prep
3 deadlifts @workout weight
4 bar facing burpees
18 double unders

Metcon (time)

For time
50-40-30-20-10 reps of:
Double-unders
Sit-ups
*10 Power cleans after each round

Timecap: 18 minutes

Ulkoilua

Every minute for 10 minutes
0-5min
6 reps back squat
6-10min
3 reps back squat

3 rounds:
10 sec work 50 sec rest
1. Push up
2. Row or ski
3. Burpee

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing - 20 breaths x 3