2 rounds:10 alt. pec stretch5 deficitt push-ups30s banded wall walks 2 rounds:10 ring rows30s bear crawl10/10 side lying press Bench Press 2 x 10S/S10 “Y”‘s 4 Rounds For Time:10/10 single arm DB push-press15 sit-ups20 DB bent over rows
Deadlift @21X1, build to a heavy set of 2 reps for the day *Not touch and go AMRAP in 10-minutes: 10 plate ground to overhead 25′ plate overhead walking lunge 10 push-ups over the plate 25′ plate ground to overhead
2 rounds:30 seconds ski erg10 wall hinges 10 wall angles 10/10 single arm banded pull-down 5 sets:6 HARD pull-ups30s hollow body 16 Minute AMRAP:24/18 calories20 step down box jumps10 devils press
Clean tech + EMOM x6: Above the knee clean to 3 positions; 1/4 squat, 1/2 squat, low squat + 6-minutes to build to a heavy set of: 3 squat cleans from the floor AMRAP in 8-minutes: 8 shoulder to overhead 8 bar facing burpees
2 rounds:30 seconds bench step overs30 seconds side adductor bench stretch10 seated Good Mornings 2 rounds:10 alt. side lunges8/8 staggered stance RDL10 deadbugs Sumo Deadlift 4 x 10 (3-4 sets to warm-up) 3 rounds for Time:21 walking lunges15 push-ups9 DB clean and jerks
Gymnastics tech: Pull-ups + 10-minute ascending ladder, 1-2-3-4-etc.: Unbroken kipping pull-ups Down/Ups Walking lunge steps per leg 3 rounds for time: 10 heavy deadlifts 30 wallballs
2 rounds:10 cat and cows10 alt. bridge and reach10 banded scap rows2 rounds:10 alt. pec stretch5 deficit push-ups20 band pull apart Bench PressBuild a heavy 3 reps **7-8 sets**rest as needed Each Complete 30 reps of EACH while other holds/max reps. 1. 30 wallballs/skipping max reps2. 30 ring rows/plank hold3. 30 box
Strict press @22X1, build to a heavy set of 2 reps for the day 3 sets, heavy across: 8 dumbbell bench press 8 feet elevated ring rows90-seconds rest between rounds 3 sets, heavy across: 8 ring dips @21X1 25 band pull-a-parts90-seconds rest between rounds EMOM x5: 20-seconds seated leg lift
20 minutes Easy:5/5 bretzel stretch10/10 crossbody chops10 alt. Groiner and rotate3/3 4 point slider reaches50 ft. bear crawl 30 seconds WORK/30 seconds RESTx 4 rounds:1. slamballs2. echo bike3. alt. DB snatches4. step down box jumps5. plank press ups
2 rounds:1 minute 90/90 sit throughs1 minute side banded ankle stretches30/30 hip flexor stretch5/5 single leg lunge to jump 5 sets: 5/5 single leg squat off of box @31X1– rest 30 seconds between legs – 4 sets: 8 – 12 barbell RDL @3121– rest 60 seconds – 5 rounds:20/20/20/20 – rest 40
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