A. Overhead mobility

Overhead mobility

A. 40 minute EMOM of SkiErgs, Rowing, and Echo Bikes

SkiErg
Row
Echo Bike
Rest

A. Strength

Every 2mins x5:
3 box squats
30s back rack barbell hold
-heavy!

B. Team

In teams of 3-4
5min AMRAPs, rest 2 mins in between (1 round of each)

1) max distance sled push
-every 30s one person 3 sandbag over shoulder

2) max distance trap bar carry
-every 30s one person 3 sandbag over high boxes

A. Wall walk interference

Every 3mins x6:
1-5 wall walks
4-6 burpee box jump overs
8-10 DB power cleans
1-5 wall walks

- feel free to pick a challenging amount of wall walks, but aim to be finished under 3 minutes every round and choose an amount that you can consistently hold for 6 sets

B. Handstand accessories

5 sets:
30s HS hold against wall
30s top plank
30s lateral plate raises
90s rest

A. Intervals

8 sets 90s on // 90s off

1. 250/225m row + ME boxjumpovers

2. 15/12 cal Echo Bike + ME DB pushpress (2x22,5/15)

Go hard on the ergometers but try to keep the reps in the ME movements consistent.

A. Heel Elevated Goblet Squats 3 x 12-25

12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats

Work at ~2-3RIR for all sets.

B1. Single Arm Dumbbell Floor Press 3 x 8-15

8-15 Single Arm Dumbbell Floor Press
8-15 Single Arm Dumbbell Floor Press
8-15 Single Arm Dumbbell Floor Press

B2. Supinated Pull-Up 3 x 8-15

8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up

C. Accessories

Accumulate 100 prone banded leg curls.
then
Accumulate 100 band pull aparts.