Warm Up/Mobility
3 Rounds
1:00 Cardio of Choice
5 Inchworms
5-10 thrusters (start with empty bar and build weight)
6 Shoulder Taps

1 set (at workout pace):
2 Thrusters (155/105)
2 Wall Walks

20:00 Cap
Sub 17:00 Optimal
2021 Games E4 (Time)
Thrusters (155/105)|(185/135)
Wall Walks

3 sets:
10 Med ball hand to foot V- ups
45-sec Front Hold Weighted Back Extension Hold
10 Med Ball Rotational Throws (each side)*
10 Stiff-Legged Deadlift

*- Athletic position w/ball at hip
– Push off outside foot and pivot it towards wall as you throw
– Think about throwing the ball through the wall
– Catch ball and ‘freeze’
– Reset and repeat
4 Sets:
10 Single Leg Glute Bridges (R/L)
10 Single Leg RDL (R/L)
*Rest as needed b/t sets

Post Workout Mobility
1:00 Pancake Stretch
1:00 Toe Touch Stretch
2:00 Frog Stretch

Back Squat (7×7)
Deadlift (7×7)
Metcon (Weight)
4×12 Elevated Foot Goblet Squats
Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
GHD Nordic (Hamstring) Curl (4×8)
Focus: Control your eccentric (going down) for as long as you can. Situp by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to situp on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.
Metcon (Weight)
4x30yd (90′) DB Walking Lunges
Focus: 30yds walking lunge (unbroken distance)

Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.

Metcon (Weight)
4×15 seated DBCalf raises
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge

Post Workout Mobility
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body

2021 Games E13 (Time)
4 rounds of:
20 GHD Sit Ups
8 Sandbag Clean Burpees over Box (40") (100/70)
168-ft. yoke carry (605/425)
-1-min. reset-
Time caps by round: 2 | 2 | 2 | 3 minutes
Metcon (Calories)
Bike for 50 Cals
3 Sets
4min at easy pace
1min rest
90sec at moderate pace
-Rest: 3min b/t sets-
Metcon (Calories)
Bike for "100 Cals"
3 Sets
4min at easy pace
1min rest
3min at moderate pace
1min rest
2min at fast pace
-Rest: 2min b/t sets-