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20 minutes Easy: 10 thoracic bridges 10/10 banded chops 10/10 KB slashers 10/10 step out side lunges 10/10 single leg adductor sliders 30s bird-dogs 4 sets: 2.5 Minute AMRAP – rest 1 minute – 16/20 calories BUY IN 1. max reps step down box jumps 2. max reps DB thrusters

2 Rounds: 5/5 90/90 hip swivels 5 up and down-dogs 2 Rounds: 10/10 bowler squats/side 6/6 knees over toes lunge 2 Rounds: 30 seconds/side ankle stretches 15 tibialis raises 4 back squats every 90 seconds x 8 sets 8 min AMRAP: 6/6 forwards backwards lunges 8 hand release push-ups 10

3 rounds: 30 seconds cats and cows + 30s seated banded scap rows On the Right side 50 ft. bottoms up KB carry into 10 single arm wide bent over KB rows 50 ft. OH carry 10 strict/push-press Repeat on the LEFT side 5 x 5 bent over rows –

2 rounds: 10 dowel pass-throughs 50 ft. Tall bear crawl 10 ring rows 5 table top stretches Kipping Pull-Up technique EMOM x 10: 1. 5-10 kipping pul-ups Hold hollow up to 40 seconds 2. 30-40 seconds double under practice – 3 minute rest – EMOM x 10: 1. 30 seconds

Warm – up: 2 sets: 30 seconds cats and cows 30 second deadbugs 2 sets: 10 seated good mornings 10/10 single leg hip hikers 2 sets: 10 alt. side lunges 15 Russian KB swings Every 90 seconds x 8 rounds: 4 deadlifts (+2-3 warm-up sets) 4 sets: 10/10 single leg

4 rounds: 90/90 hip swivel x 1 minute 5/5 bowler squats 10/10 anti rotation steps 5/5 full get-ups 5/5 single KB front rack squat 20 minute AMRAP: 400m RUN 20 wallballs 10 push-ups 100 skips 20 step down box jumps 10 pull-ups (kipping/jumping/strict)

Warm – up: 400m Jog 30 seconds/side knee to chest, heel to bum 10 alt. groiner to rotate 30 seconds/side leg swing forwards backwards 10 alt. side lunges for stretch 30 seconds/side single leg RDL for balance 5 sets: 2KB Front Rack Box Step Ups x 7/7 – rest 30

3 rounds: 1 Minute Ski-Erg 10 dowel pass throughs 6 candlesticks 10 push-up toe touches 30 seconds wall-bugs Handstand Balance/kick to handstand EMOM x 24: 1. 30-40 seconds of skipping/ DU 2. 30s of double KB long sit presses @2121 3. 30 seconds superman hold 4. 12-15 v-ups 5. 30

In partners: 2x each P1: hold onto bar until partner back from 50ft. bear crawl P2: P1 holds a handstand or FLR until partner completes 5 inchworm push-ups P3: Hold reverse plank until partner completes 10 ring rows 6 sets: 6-8 pull-ups 8-10 dragonflies With Partner: 10 rounds alternating (5

Warm – up: 2 sets: 30s/side prone hip circles 30 seconds cat and cows 2 sets: 8/8 hip flexor lunge 30s hip flexor march 2 sets: 30 seconds/side ankle stretches 10 alt. weighted side lunges Every 2 minutes x 7 sets: 5 back squats 10 minute AMRAP: 20 OH walking