Deadlift
5-5-5-5
(@ 70% of 1RM)

10 Minute AMRAP:
30 Double Unders
10 Kb Swings (70/50)

Mobility: Hamstring PNF Hold-Relax Stretch with partner (3 x per side)

20 Minute EMOM:
Even Minutes: 5 Strict Pull-ups & 5 Hand Release Push-ups
Odd minutes: 10 Sit-ups & 10 Squats

Mobility: Standing Shoulder Mobilization  (3 x 1 minute)

Complete for Time:
100 meter Run
10 Toes to Bar
200 meter Run
20 Pull-ups
400 meter Run
40 Push-ups
800 meter Run
80 Sit-ups
1600 meter Run
160 Double Unders
800 meter Run
80 Sit-ups
400 meter Run
40 Push-ups
200 meter Run
20 Pull-ups
100 meter Run
10 Toes to Bar

Mobility: World’s Greatest IT Band Stretch (2 x 30 secs per side) & Lacrosse Ball upper back against the wall for several minutes

5 Minute EMOM:
5 Knees to Elbows + 5 Toes to Bar

10 Minute AMRAP:
3 Strict Handstand Push-ups
5 Strict Ring Dips
10 Box Jumps (24/20)

Front Plank Hold on elbows for Max Time

Mobility: Shoulder Wall Stretch (3 x 1 min)

Push Press
3-3-3-3-3

Complete 4 Rounds for Time:
25 Sit-ups
50 Double Unders
50 meter Weighted Lunges (40/30)
150 meter Farmer’s Carry (40/30)
200 meter Sprint
*15 minute Time Cap

Mobility: Shoulder Fix (3 x 30 secs per side)

Back Squat
5-5-5-5

12 Minute EMOM:
Even Minutes: 12 Overhead Squats (95/65)
Odd Minutes: 3 Muscle-ups or 6 Chest to Bar Pull-ups

Mobility: Couch Stretch for 2 minutes per quad and 5 reps of Lat Hang from pull-up bar

VO2 Max Run Intervals at Lakewood HS Track
*Meet at the gym and jog over together
20 Minute AMRAP:
200 meter Sprint
200 meter Recovery Jog/Walk

Mobility: IT Band Foam Rolling & World’s Greatest IT Band Stretch (2 x 30 secs per side)

7 Minute AMRAP:
2 Squat Cleans (135/95)
2 Split Jerks (135/95)
200 meter Sprint
*Rest 5 minutes
7 Minute AMRAP:
25 Double Unders
5 Burpee Bar Muscle-ups
Mobility: PNF Calf Stretches and Calf Foam Rolling

30 Minute AMRAP:
Ball Slam Complex: 50 meter behind the back tosses, 10 ball slams, 50 meter sprint (30/20)
10 Box Jumps (30/24)
10 Wall Ball Shots (20/14)
10 Calorie Row

Mobility: Elevated Pigeon Stretch: 2-5 minutes per side

Run 1 mile at an aerobic pace

3 Rounds of 1:1 (1 Min Work:1 Min Rest)
Kb Swings for max reps (50/35)
Squats for max reps
Hand Release Burpees

Mobility: Couch Hold for 2 minutes per leg and Ankle Mobility for 3 minutes