Physical Training

5 min Warm-up Squat Therapy Conditioning 4 Rds For Time (12 min Cap) 50ft Bear Crawl 25 x Wallball (20/14) Conditioning Basketball

12 min Warm-up Squat Therapy Warm Up C & J Strength 7.5 Min E90S 1 x Clean and Jerk (85%-90%. 1 RM) Strength For Time (20 min cap) 3 rounds 21 Cal AB 15 Thrusters (95/65) 9 Bar Facing Burpees

Tabata Warm-up L-Sits Kick-ups Hollow-Bodies Planks Skill Development 8 Min EMOM Handstand Practice Strength 30 min AMRAP Row (Max Distance at Recovery Pace) 10 Pull-ups every 1k

5 min Warm-up Squat Therapy Conditioning 12 Min ALT EMOM 12 cals x Ski Erg 12 cals x C2 Bike Strength 20 min AMRAP Incredible Hulk. (115lb/75lb) 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats

5 min Warm-up Stretching Strength 16 Min E2MOM 5, 5, 5, 3, 2 (3 x 8) Back Squats 5-8 GHD Sit-ups Conditioning For Time (20 minute Cap) 50 KB Swings (53/35) 800m Run / 2400m C2 Bike 50 KB Swings 800m Run 50 KB Swings

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

5 min Warm-up Squat Therapy Strength (15 min) 5, 5, 3, 2, 3 x 5 (workset) Front Squat Bench Press Conditioning Basketball

Tabata Warm-up L-Sits Handstand Kick-Ups Light KB Shoulder Presses Hollow-Bodies Skill Develoment 10 Min EMOM Max Free Standing Hand Stand Conditioning 18 min ALT EMOM 6 – 8 x Toes-To-Bar 6 – 8 x Dips 1 x 45ft Body Weight Sled Pull

10 min Warm-up Running Warm-Up 10 Min E2MOM 100m Sprint Conditioning 25min AMRAP 30/24 Cal Row 20/16 Cal AB 15 Burpees