Mobility & Stretching

5 sets of Push Press
Sets 1-2: 5 @70%
Sets 3-4: 5 @72%
Set 5: 5 @75%
- Rest 2min btw sets

6 sets of Bench Press
Set 1: 15 @45%
Set 2: 12 @50%
Set 3: 8 @60%
Sets 4-6: 6 @65%
- Rest 2min btw sets

Conditioning (zone 2)
With partner IGYG -style
1min x 12 (6 each)
- Row
- Ski
- AB
- Skillmill Run
- 12min each machine, no rest btw machines
Score: Total meters

6 rounds for time:
15 Air Squats
10 Sit-ups
5 STOH 50/35kg

2-3 rounds for quality:
20 Banded Side Steps R+L
6/6 Single Leg Tempo Box Step Downs
10-15 Banded Glute Bridges
Max Hold Copenhagen Plank L+R
- Box step downs: Slow and controlled down to the bottom (pistol squat). Focus that your knee is tracking your toes.

For time:
3 rounds:
10 Thrusters 35/25kg
10 Burpee No Jump

Rest 3min

2 rounds:
10 Thrusters 35/25kg
10 Burpee Line Hop

Rest 2min

10 Thrusters 35/25kg
10 Bar Over Burpees

5 sets:
3 Shoulder Presses @90% of todays 3RM
- Rest as needed btw sets

3-5 sets:
10 V-ups
20sec Hollow Hold
10 Alt. Superman Lifts (2=1), left leg+right arm/right leg+left arm
20sec Superman Hold
- Rest 1-2min btw sets

2 Rounds:

AMRAP 3:
400/300m Ski
Max KBS 24/16kg

• Rest 1min

AMRAP 3:
30/24cal AB
Max Box Jumps 60/50cm

• Rest 1min

AMRAP 3:
400/300m Row
Max Rope Climbs

• Rest 1min

AMRAP 3:
300/200m Skillmill Run
Max Push Ups

• Rest 1min

Score: Total Max reps