Physical Training

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…

Skill Development 8 Min EMOM Handstand Practice Conditioning 36 min Alt Intervals 6 Rounds for time. (36 min cap) 21 Cal Ski or Row 15 Cal Assault Bike 9 Burpees 3 Hang Squat Cleans. (155+/115) 3 minutes of rest

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

Tabata Warm-Up Y.T.W. Shoulder Prehap Cuban Press Use 2.5 to 5lb weights for Warm-up Strength 3 Rounds Alt E2MOM 12 x Barbell Bent-Over Rows 12 x Band Tricep Pull Downs 12 x Barbell Snatch-Grip High-Pulls 12 x Strict Pull-Ups 12 x Barbell Press (50% of 1RM) 45ft Sled Pull (165lb / 95lb)

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Conditioning 21 – 15 – 9 Toes to Bar Med Ball Over Shoulder (80/50) Conditioning Basketball

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

Skill Development 8 Min EMOM Handstand Practice Conditioning 36 min Alt Intervals 5 min Work: 1 min Rest C2 Row C2 Bike or Runner C2 Ski Moderate Pacing

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