Rest Day- Make Up – Skills...

Warm-Up 3 rnds 20 extended step lunges 20 Forward and Backward arm rotations 10 Hand release push ups 10 Left to right hip/groin strentch 15 Overhead Squats w/ PVC pipe 15 exterior shoulder rotations 25 DU 2-5 HSPU Strength Back Squat 5-5-5 Deload 5 rounds for time: •30...

A. Shoulder Press 5-5-5 Deload B. 5 rounds: •Kettlebell swings, max reps. Pick a heavy bell, or two. •Deadhang leg raise, max reps Rest 2 minutes between rounds. No need to swing the bell overhead. Chest height is ok...

A. Back Squat 5-3-1 B. for time 18-14-10 Pull ups Ring dips Squat snatches 95/65...

A. Bench Press 5-3-1+ B. For time: 10-8-6-4-2 Front squats. Use 2/3 of 1RM. 200m Run after the sets....

A. Back Squat 5-3-1+ B. 3 rounds for time: •15 Pull-ups •10 Hang power cleans • 5 Thrusters 75% of 1RM Thruster...

A. Shoulder Press 5-3-1+ B. Tabata Hollow rock and tabata Double-unders Alternate exercises, 16 intervals total....

A. Dead Lift 3-3-3# B. “Helen” 3 rounds for time: •400 m Run •21 KB swings 53/35 •12 Pull-ups...

A. Bench Press 3-3-3+ B. In 12 minutes: •Row 2000 m, then AMRAP of •20 Box jumps, 24 in box •10 Knees to elbows...

A. Back Squat 3-3-3+ B. 5 rounds for time: -3 Deadlifts 75% 1rm -6 Handstand push-ups -12 Wallballs...