Legs

Strength

• Bench Press 3 x 5 @ 50%. 1RM
• Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

• 5 Clean and Jerks (135/95)
• 10 Toes-to-bar

Gymnastics

• 100+ Toes-to-bar throughout the workout

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 6 x Glute Bridges (315/225)
• 12 x Hip Flexor Lifts (6ea. leg)
• 6 x GHD Back Extensions (weighted)
• 6 x Handstand push-ups

3 Rounds Alt E2MOM

• 6 x Reverse Hyper (150+/100)
• 6 x Bench Press. (75% of 1RM)
• 6 x Hamstring curls
• 6 x Tricep Pull-downs

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 6 x Deadlifts. (75% of 1 RM)
• 15 x Toes-to-bar
• 1:00min Trap Bar Carrier (195/125)
• 12 x Weighted Back Racked Lunges (95/65)
• 15 x Toes-to-bar
• 6 x Squats (75% of 1RM)

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 9 x Glute Bridges (275/185)
• 18 x Hip Flexor Lifts (12ea. leg)
• 9 x GHD Back Extensions (weighted)
• 9 x Handstand push-ups

3 Rounds Alt E2MOM

• 9 x Reverse Hyper
• 9 x Bench Press. (65% of 1RM)
• 9 x Hamstring curls
• 9 x Close Grip Incline Presses

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 9 x Deadlifts. (65% of 1 RM)
• 18 x Med Ball Slams (50/30)
• 1:00min Trap Bar Carrier (195/125)
• 18 x Weight Box Step-Ups (70/50)
• 9 x Squats (50% of 1RM)
• 9 x GHD Sit-ups (weighted)

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 12 x Glute Bridges (205/155)
• 24 x Hip Flexor Lifts (12ea. leg)
• 12 x GHD Back Extensions (weighted)
• 12 x plyometric push-ups

3 Rounds Alt E2MOM

• 12 x Reverse Hyper
• 12 x Bench Press. (50% of 1RM)
• 12 x Hamstring curls
• 12 x leg extension

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 12 x Deadlifts. (50% of 1 RM)
• 24 x Med Ball Side Throws (20/14)
• 1:00min Sled Push (195/125)
• 24 x Weight Lunges (30/20)
• 12 x Squats (50% of 1RM)
• 15 x GHD Sit-ups

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 15 x Glute Bridges (185/135)
• 30 x Air Lunges
• 15 x GHD Back Extensions

3 Rounds Alt E2MOM

• 15 x Reverse Hyper
• 15 x Bench Press. (47% of 1RM)
• 15 x Tricep Pull Downs

8min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

• 15 x RDL. (50/30)
• 15 x Med Ball Under Hand Throws (20/14)
• 1:15min Sled Push (145/95)
• 30 x Alt High-Knee Box Step-Ups
• 15 x Squats (45% of 1RM)
• 15 x GHD Sit-ups

Recover bike with remaining time between rounds