Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
For Quality
400m Run
50ft. Walking Lunges
50 ft. Farmers Carry
50ft. Walking Lunges
50 ft. Farmers Carry
10 Burpee to Target
Weightlifting
I. Every 2 - 3 mins x 5 sets: Snatch Grip Push Press + Overhead Squat
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 80%
2 x 5 @ 55%
% based on 1RM Snatch Grip Push Press
II. Every 2 mins x 6 sets: Deadlift
3 x 3 @ 8 reps
3 x 3 @ 6 reps
Start at 60% of 1 RM Deadlift and add weight each set
Reps should be touch and go
Conditioning
Option 1:
3 sets
2 Rounds
15 / 12 cal Bike
15 Thrusters
Rest 3 mins between set
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Machine Subs:
15/12 Bike Erg Calories
15/12 Ski Erg Calories
15/12 Row Calories
Option 2:
For Time
80 ft. Handstand Walk
Alternative 6 Wall Walks
30 Deadlifts
80 ft. Handstand Walk
Alternative 6 Wall Walks
30 Hang Power Cleans
80 ft. Handstand Walk
Alternative 6 Wall Walks
30 Shoulder-to-Overheads
RX
Deadlifts, 185/125 lbs
Hang Power Cleans, 155/105 lbs
Shoulder-to-Overheads, 135/95 lbs
Scaled
Deadlifts, 155/105 lbs
Hang Power Cleans, 135/95 lbs
Shoulder-to-Overheads, 115/105 lbs
Gymnastics
4 sets
Option 1: 20 Kipping Handstand Push Ups
Option 2: 10 Kipping Handstand Push Ups
Option 3: 20 Push Ups
Rest as needed between set
Accessory Work
3 Rounds for Quality
50ft. Sandbag Carry
10 Romanian Deadlift (Unbroken)
50ft. Sandbag Carry
5 Sandbag Cleans
Scaled 100 / 70 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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