3 sets @light, moderate:10 reps, alternating Russian baby maker with thoracic rotations10 reps, alternating 90/90 with hip extension5 reps per side, 1/2 turkish get-up 5 sets, increasing intensity per set:10 reps per side, split stance band row2 reps per side, Turkish getup 10 rounds for time, with a partner:20/16 calories15
Double under practice EMOM 12Odd: 40s DU practiceEven: 8 shuttle runs 5 rounds 200m run 8 Burpees over DB10/8/6/4/2 DB Hang Clean Rest 1:00 between rounds Go up in weight every round
Strength circuit B5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition:1. 6-8 deadlifts2. 8-12 dumbbell front squats3. 20 steps dumbbell walking lunges4. 6-8 push press5. 8-12 ring rows6. 20 bent-over shoulder external rotations
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on
Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips 12 min ascending3 front squats3 jumping pull ups6/69/912/12
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