Warm Up
1 minute Wall Lat Stretch
10 Towel or PVC / Band Dislocates & Pass Throughs
10 Leg Swings
AMRAP 7
1 minute Machine of Choice
10 Alternating Cossack Squats
20 Alternating Plank Shoulder Taps
10 Air Squats
Session 1
I. Every 3 mins x 5 sets: Back Squat
1 x 5 @ 65%
4 x 5 @ Add Weight
Load to heaviest set for the day
II. Every 3 mins x 5 sets: Push Press
1 x 5 @ 65%
4 x 5 @ Add Weight
Load to heaviest set for the day
Conditioning 1
AMRAP 16
3 Rope Climbs
Alternative
10 Strict Pull Ups
15 Barbell Rows / Ring Rows
50 ft. Handstand Walk
Alternative 2 Wall Walks + 30sec Handstand Hold
10 Thrusters
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Session 2
(Optional)
Conditioning 2
For Time
50 / 35 cal Machine
Alternative
600m Run
100 Double Unders
50 Deadlifts
50 / 40 Pull-ups
Alternative Ring Rows
40 / 30 cal Machine
Alternative
500m Run
80 Double Unders
40 Deadlifts
40 / 30 Pull-ups
30 / 21 cal Machine
Alternative
400m Run
60 Double Unders
30 Deadlifts
30 / 20 Pull-ups
RX Scaled
Male 155 - 165 - 185 lbs Male 115 - 135 - 155 lbs
Female 105 - 115 - 125 lbs Female 85 - 95 - 105 lbs
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute Half Front Split right
1 minute Pigeon Pose right
1 minute Half Front Split left
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
30 seconds Single Leg Forward Fold right
30 seconds Single Leg Forward Fold left
30 seconds Seated Shoulder Extension Stretch
30 seconds Saddle Pose with Archer Arms right
30 seconds Saddle Pose with Archer Arms left
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