Warm Up/Mobility
10 Minutes
1:00 Jog (easy to moderate)
5 Single Arm Russian Kettle bell Swings (moderate) (each side)
10 scap retractions
6 kip to swing
2 strict pull ups
5 bird dogs (each side)
5 dead bugs (each side)

1 Set
100m Run
4 Kettlebell Swings (at workout weight)
2 Pull Ups (OR 2 Bar Muscle Ups)

Shoulder Press (5-3-1 then 5×4 @ 75%)
Strict Press
5 reps
3 reps
1 rep
Deadlift (5-3-1 then 5×4 @ 80%)
*10 Banded Glute Bridges Supersets

Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes
12/10 Calorie Row
12 Alternating Dumbbell Clean and Jerk (50/35)

-Rest 3 MInutes-

AMRAP 5 Minutes
12/10 Calorie Row
8 Burpee Over Rower

Metcon (Weight)
5 x 1 Hang Squat Clean + 1 Squat Clean (Below Knee) + 1 Squat Clean + 2 Jerks

3 Sets:
10 Tempo Bench (Each Side)
15 Bent Over Plate/Dumbbell Rows
10 Birddogs (Each Side)

Barbell Strict Press
6 sets: 8 Reps; build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.

Strict Handstand Pushups
5 sets: 7-9 reps
*Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.

Double DB Z-Press
4 sets: 10-15 reps;
moderate loading: stay the same or increase across sets
*Focus: From a seated
position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc.This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

Crossover Symmetry Iron Scap Protocol Complete Iron Scap Protocol
*Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 lateral dumbbell raises + 10 bent over lateral dumbbell raises (different weight can be used for each of the two lateral raise movements).

GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise

Metcon (Time)
3 sets
2 rounds
50’ Handstand Walk (w/ double obstacle)
100’ Hand over hand sled pull (90/60)
-Rest 1:1 b/t sets-