Deadlift

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30

Back squat 5x5 reps, then max reps @ 80%

WARM UP
3 Rounds
6 burpees
16 lunges
20 squat rotations

Mobilise 2 most critical areas you feel you need to work out. 2 min each.

STRENGTH/SKILL

Booty emom 25 do reps or work up to 40 sec

1. 15/15 single leg glute bridge. Use heavy weights on hip
2. Weighted Wall sit. use heavy weight !
3. 16 cossack squats. use heavy weight !
4. 15 Side plank clamshell. Switch side every round. use band.
5. 30 Russian twists

Scale as needed.

WORKOUT
AMRAP 5 min

20 mountain climbers
20 crab toe reach
10 jumping lunges

4+ rounds please thank you.

COOL DOWN

5-10min stretching glutes and quads. Calm breathing.

Bent over row 3x12 reps

3-4rounds

6+6 windmill
12 hollow rock
12 superman rock

"3 rft.
10 KB Push Press (24/16)
10 Burpee Box Jump-Overs
1 rope climb"

Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

For time:
20 Burpee pull up
20 Target burpee
20 Burpee pull up
TC: 9'

20 rounds with a partner:
8 Thruster@40/30
24 DU
change after each full round
TC: 20'

 WARM UP
10 min cycling or jogging or Rowing.
20 squat rotation
20 crab reach
20 side to side bend. reach right arm over head when bending to left and so on.
30 glute bridges

STRENGTH

4x 20 lat pull down with band.
4x 20 bent over row. One arm or two
4x 20 floor press one arm or two.
4x20 bicep curls ahap

can be done with weights or banded. Make it heavy though.

WORKOUT

Death by KB swing or Devils press or thrusters. Depending on equipment you have. you do 1 rep on minute 1 then 2 reps on minute 2 ....and so on until you cannot complete all reps within one minute anymore. Will feel to easy in the beginning then will stop being funny at round 10-12. Go as far as you can and push hard.

COOL DOWN.

5 min box breathing. 3 sec then 4 sec then 5 sec....
3sec in 3sec hold 3sec out 3sec hold....

For time: “Marco”
3 rounds of
21 Pullups
15 HSPU
9 Thrusters