Light DB Shoulder Circuit #2: 3 x 15 ea. Rest 60s.
– Lateral raise + front raise + Cuban press
– These can be done with light plates if needed.

6x
3min ON/3min OFF

A) 300m Run
+
Max Cal. SkiErg

B) 300m Run
+
Max Cal. Assault Bike

C) 300m Run
+
Max Cal. Row

22-16-10
pistols alternating
deadlift 100kg/80kg

2-3 rounds
10-15 reverse hypers or back extensions
rest as needed.

5 Rounds for Time

15/10 cal Assault Bike
10 Burbees

20min AMRAP
8 Toes to bar
10 Dumbbell hang clean and jerk 22,5/15kg
400m Run

Warm up(10)
:30 air squats
:30 jax

:30 knuckle draggers
:30 heels to rear

:30 side lunge
:30 high knees

200m run

Barbell warm up

Mobility(5)
1:00 min hamstring stretch
:30 chest stretch

Fittrain(20)
6rds
12 s/a db shoulder to overhead 35/20-challenge up-50/35
24 single unders-challenge up-double unders
18 cal row
36 erg jump overs

Opt(12)
Iso-core
4 giant sets
12 upright row
12 curls
12 floor press
12 windshield wipers
rest as needed between sets

5x5 ghdsu
1600m walk/run
4x2 ft squat

Finisher
30 t-raise
60 hip raise
1:00 min quad stretch per

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick

RPE 3

"EMOM 12'
1: 15/12 cal row
2: 8-12 kipping HSPU
3: 12 Double KB DL @24/16 kg"

EMOM 10, snatch double. Moderate to heavy weight

H. Hang power snatch 2RM
3 sets of 3, -15kg