Hip Openers
Shin Boxes
Glute Bridge + Reach
SL Glute bridge

3x 30s:15s
Side Kick throughs

SOD:
Pigeon Stretch. Aim to keep from leg perpendicular to direction of torso.
Optional Variation - front leg elevated on bench

AMRAP 8:00

9 x Burpees
7 x Russian Kettlebell Swings @ 24/16kg
5 x Goblet Squats @ 24/16kg

10 rounds:

6 HSPU
8 alternating pistol squat
10 weighted sit ups 10/5 kg
300 m run

40 min timecap

10min EMOM
1 Muscle Snatch + Power Snatch + Overhead Squat

3 Rounds for reps of
1min Muscle Snatch 35/25kg
1min Overhead Squat 35/25kg
1min Burpee (bar facing)
1min rest

Complete as many rounds as possible in 10 minutes of:

• 10 x 95-lb. power snatches
• 10 burpees

In teams of 3 for time:
Row 10k.

One rows and during the workout the resting partners perform:
100 med ball over the shoulder 60/40 lb
900 m KB farmer’s walk 24/16 kg

21-15-9
deadlift 100kg/70kg
airbike calories

5 rounds for time:
5 Ring dips
10 Abmat sit-ups

Intervals

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B1. Pallof Press @ 3010; 3 x 10/side
B2. Banded Pull-Aparts @ 3010; 3 x 20

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Aux on your own:
Butt raises on Box/Foam roller 3 x 6 reps