Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squats

Banded walk(down and back)

Mobility(10:00-15:00)
Pigeon pose-1:00 min
Calf stretch-1:00 min per

Skill/Teach(15:00-25:00)
Pace the runs
Efficient range of motion on all movements
Run through 3 reps of each movement with perfect and efficient form!!

Metcon(35)
“Marathon Monday”(25:00-60:00)

Amrap 35 or 2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts (75/55)

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps (24/20)

Opt(12)
3x3 bk or box squat
3x5 back and hip extensions
3x6 curls and dips

Finisher
30 w raise
1 min couch stretch per side
60 rtw

5 parts today

1) Max Broad Jump x 3 Attempts

2) Max Burpees in 2 Minutes

3) Max Air Squats in 2 Minutes

4) Max Push-ups in 2 Minutes

5) AMRAP 8 with a partner of:
5 Calorie Bike/Row/Ski
5 Power Snatch @42.5/30kg
5 Overhead Squat @ 42.5/30kg
*1 Athlete Completes a full round at a time.

For time:
25 Walking Lunges
20 Pull-Ups
50 Box Jumps 60/50 cm
20 DU
25 Ring Dips
20 K2E
30 KB Swings 32/24 kg
30 Sit-Ups
20 Dumbbell Hang Squat Cleans 16/12 kg
25 Back Extensions
30 Wall Balls 9/6 kg
3 Rope Climbs 15ft (4,6m)

Turkish Get UP complex

5x 1/1
- do one shoulder press in each position
- add weight each set if form is good

Tempaus 2@70%, 1@75%, 1@80%, 3@85%

Rive +työntö 1+1@70%, 1+1@75% 1+1@80%

Työntöveto 2@90%, 2x2@95%

Takakyykky 3@70%, 2@80%, 2x2@85%

Clean Pull + Squat Clean. Every 60-90sec

Set 1-3@76-80%
Set 4-6@80-84%
Set 7-9@84-88%

Raakatempaus + tempaus polvelta
7x70%-nousu raaka max

Snatch Drop ponnistus kulmasta + snatch balance, niin ylös kuin Droppi onnistuu

Te-otteella maastaveto tanko liikkuu kokoajan

5x8@75-90% Te

Tempausveto + raakarinnalleveto + raaka työntö suoraan samasta vaudista kuin rinnallevedon kääntö

7 x (1+1+1) 70-90 % tempauksesta

Työntö telineiltä, 3 sek pause yläasennossa

7x2@70-80%

Vauhtipunnerrus + työntö, suoraan alastiputuksesta

6x1+1@60-70% työnnostä

In 30 minutes in teams of 2 complete:
150 Wallballs (20/14)
150 Burpees
Then with the remaining time: Max Distance Farmer Carry (32/24kg)

• This workout can be done however needed ie. split into rounds.
• Rx+: Heavy Farmer Handles for farmer carry

Strict Pull-ups: 3 x submax: Rest 2:00 between sets
Set 1: Wide Grip, Pronated
Set 2: Shoulder Width Grip, Supinated Grip
Set 3: Close Grip Supinated Grip

Scale with self- or partner-assisted
'Submax' means 1-2 reps short of failure, without losing form