A. Squat mobility

Squat mobility

A. Handstandwalk

Practice for 15 min Handstandwalk:

Wallclimb + hold in top Position
Handstand hold
Handstand shoulder taps
Handstandwalk Partner assisted
Handstandwalk

B. 10 minute AMRAP of Russian Twists, Ball Slams, Hanging Leg Raises, and Hollow Body Holds

20 Russian Twist
6 Ball Slam
12 Hanging Leg Raise
Hollow Body Hold

A. 4 Rounds of:

3 Minutes Row
3 Minutes Echo Bike
3 Minutes Ski Erg or Concept2
1 Minute Shuttle Runs

Choose a pace, which you can hold over all Sets!

A. Front Squat 4 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

B. Workout

15min AMRAP of:
12 DB-Box step overs
12 push ups
12cal row

A. Strength

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

B. Team

In teams of 5
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 slam ball

A. Power Snatch 5 x 3

3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch

Hold the catch of each Snatch for 2s

B. 20 minute AMRAP of Rowing, Wall Walks, Echo Bikes, and Russian Kettlebell Swings

Row
4 Wall Walk
Echo Bike
15 Russian Kettlebell Swing

C. Accessories

3 sets no rest
15-20 banded Facepulls with 1s hold in peak contraction (red/Blue band)
16-20 Pike Leg lifts over KBs

A. Long Conditioning

35min AMRAP of:
400m run
20 walking lunges
200m single arm KB-carry @20/12kg (switch between OH-FR and Suitcase and between arms as needed)
15 Down ups