Warm Up/Mobility
Banded 7’s
Banded Hip Activation
8 Minutes moving through the following steady:
15/12 Cal of Choice/200 M Run
5 dynamic squat stretch (Grab Toes, Squat, Release Toes Stand up)

1 Set: (at workout pace)
5 Air Squats
5/4 Calorie Bike/Row/Run

Metcon (Calories)
6 Sets
AMRAP 2 Minutes
50 Air Squats
Max Calorie On Erg
-Rest 2 Minutes between sets –
(24 Min Total Every 2 Min)

Snatch Push Press + Overhead Squat + Snatch balance (4 x (3 +1 +1))
Snatch Push Press + Overhead Squat + Snatch balance

* Work up in weight each set.
* In between sets perform 5 Turkish get-ups on each arm.
Deficit Snatch-grip Deadlift (3×3)
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)

21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)

Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch

Strict Pullups
5 sets: 10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets

Lat Pulldowns
4 sets: 10 – 12 reps
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Double DB Standing Row
4 sets: 10 -12 reps. Moderate loading.
*Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.

Lying DB Pullover on Bench
4 sets: 12-15 reps; Light to Moderate loading
*Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prev

Metcon (Time)
5 Sets
20 strokes (pulls) at 100%
15sec easy pace
10 strokes (pulls) at 100%
-Rest 3min b/t sets-
Metcon (Time)
Row "Lactate Threshold" Workout
4 Sets
1200m at easy/mod pace
-1min rest-
400m at fast pace
-Rest 3min b/t sets-0
Metcon (Time)
10 rounds
35 Double Unders
5 Strict Handstand Push Ups


2 Sets
3 rounds
70 Double Unders
10 Strict Handstand Push Ups
-Rest 1:1 b/t sets-