SET A | 4 rounds
8x hip thrust
10x lying oh plate leg lift

SET B | 3 rounds
6+6x DDB/DKB split squat
8x banded hamstring curl
6-8x box jump

AMRAP8:
6x wallball
20x mountain climber
6x KB swing
20s plank hold

3 sets of
8 Deadlifts
6 Seated Double DB Sholder Press
10/10 Single Arm KB Bent over Rows

For time

• 21 deadlifts
• 15 hang power cleans
• 9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat
♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

EMOM 15, Work 0:30 / Rest 0:30 ( AMRAP )

1 minute : ME Wallballs 20/14p
2 minute : 10 Dual DB Deadlift 22,5/15kg
3 minute : 12 Knees To Chest

Endurance Workout

Buy In: 1000m Row
Into,

25min AMRAP:

• 10x Burpee to Target
• 15x KB Swing
• 20x WB
• 50m KB Farmers Carry

*Easy 1min Erg Between Rounds

2-3 rounds:

15 snowangel
12 v-up
9+9 Db row

As many Reps as possible in 18 minutes of :

48m Dual KB Lunges
32 Toes To Bars
20 Calories Bike Erg or 12 Calories Row

DB`S 24/16kg

every 2 min