A. 4 sets 1:00 work/30s rest
Cal Row
KB FR Step Ups 35/25, 20″
Skipping Rope
Wall Ball
B. Pigeon Stretch 1×2:00m each
C. Pec/Rear Delt Lacrosse Ball Smash
D. T-Spine Foam Roll and Plate Hold
A1. Front Squat 5×5
*3s pause on 1st rep
A2. Tempo Dips 5×5 @1313
B. With a partner
10 rounds
1min Cal AB
1min rest
A. EMOM 12
Odd: 8-15 HSPU
Even: 8-15 CTBs or 30-50 Dubs (if you did CTB yesterday)
B. AMRAP 7
3 DL 275/185
9 BF Burpees
6 DL
9 BF Burpees
9 DL
9 BF Burpees
12 DL
9 BF Burpees
………
*Choose a weight that allows you to move quickly and TnG or very quick singles through the 12s
A. EMOM 12
3 TnG Power Clean + 3 High Box Jump
B. 4 RFT – 14min Cap
300m Run
21 Thrusters 95/65
7 MU or 12 CTB
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
A. Tempo Back Squat 5×3 @3121
B. 3 RFT
18 Wall Ball
15 Box Jump Overs 24/20
12 CTB
