3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar

4x
3min ON/3min OFF
Alt.

A) 35/25 Cal. Bike/Ski/Row
+ ME of Thrusters 50/35kg

B) AMRAP of
20m Singel Arm KB Overhead Lunges 24/16kg
15 KB Swings

3 rounds
20 back extensions
20 situps
20s. + 20s. side plank

E2OTM for 10 min
3 clens 80kg/60kg
3 STOH 80kg/60kg
10 sit ups
10 ring dips

5 rds:
1.) Row/Ab
2.) DU's
3.) Burpee
4.) Rest

• Go hard, but sustainable pace!

Weighted chin/pull ups 5x2x60%

Back Squat: 5-4-3-2-1-1-1-1. Rest 2:00-3:00

• Rx: Build to a 1RM
• Option: Sets of 3-5 adding weight form permits

1. 8 x Bench Press + 8+8 x Single arm Bent over row
2. Row 20cal (max 60s)

Barbara prog. 4

Pull up 10-15-20-15-10
Push up 20-25-30-25-20
Sit up 30-35-40-35-30
Squat 40-45-50-45-40
Double unders 50-55-60-55-50

Rest 2 min between rounds

6 @65%
3 @75%
6 @65%
3 @80%
6 @65%
3 @85%

Rest 2min btw sets