Fitness

8 min Warm-Up Bench Press Lunges Strength 3 Rounds Alt E2MOM 9 x Glute Bridges (275/185) 18 x Hip Flexor Lifts (12ea. leg) 9 x GHD Back Extensions (weighted) 9 x Handstand push-ups 3 Rounds Alt E2MOM 9 x Reverse Hyper 9 x Bench Press. (65% of 1RM) 9 x Hamstring curls 9 x Close…

Skill Development 8 Min EMOM Handstand Practice Conditioning 30 Minutes Spin Cycling

10-min Warm-Up Squat Therapy Squat Warm-Up Deadlift Warm-up Strength 3 Rounds Alt E2MOM 9 x Deadlifts. (65% of 1 RM) 18 x Med Ball Slams (50/30) 1:00min Trap Bar Carrier (195/125) 18 x Weight Box Step-Ups (70/50) 9 x Squats (50% of 1RM) 9 x GHD Sit-ups (weighted)

Tabata Warm-Up Y.T.W. Shoulder Prehap Cuban Press Use 2.5 to 5lb weights for Warm-up Strength 3 Rounds Alt E2MOM 9 x Barbell Bent-Over Rows (155/ 105) 9 x Dips 9 x Barbell Snatch-Grip High-Pulls (155 / 105 9 x Strict Chest-to-Bar Pull-Ups 9 x Barbell Press (65% of 1RM) 45ft Sled Pull (205lb / 135lb)

REST DAY Everybody needs a day of rest. Enjoy it!

Conditioning 20 min AMRAP 12 Cal Assault Bike 24 Wall Balls (20/14) 12 Cal Row 24 1-Arm Alt Dumbbell Snatches (50/35) 12 Burpees 24 Pull-Ups

Conditioning 21 – 15 – 9 Toes to Bar Med Ball Over Shoulder (80/50) Conditioning Basketball

8 min Warm-Up Bench Press Lunges Strength 3 Rounds Alt E2MOM 12 x Glute Bridges (205/155) 24 x Hip Flexor Lifts (12ea. leg) 12 x GHD Back Extensions (weighted) 12 x plyometric push-ups 3 Rounds Alt E2MOM 12 x Reverse Hyper 12 x Bench Press. (50% of 1RM) 12 x Hamstring curls 12 x leg…

Skill Development 8 Min EMOM Handstand Practice Conditioning 36 min Alt Intervals 6 Rounds for time. (36 min cap) 21 Cal Ski or Row 15 Cal Assault Bike 9 Burpees 3 Hang Squat Cleans. (155+/115) 3 minutes of rest

10-min Warm-Up Squat Therapy Squat Warm-Up Deadlift Warm-up Strength 3 Rounds Alt E2MOM 12 x Deadlifts. (50% of 1 RM) 24 x Med Ball Side Throws (20/14) 1:00min Sled Push (195/125) 24 x Weight Lunges (30/20) 12 x Squats (50% of 1RM) 15 x GHD Sit-ups