5 Hanging Scap Retractions
10 Spider Lunges
5 Plank to Squat
10 Alt Samson Lunges
2×5 Hollow Hold to Arch Hold on Pull Up Bar+ 10 Prone PVC Dislocates
2×5 Kip Swings+ 10 Hollow Rocks+10 Arch Rocks
2×3-5 Pull Ups+ 10 Step Ups (unweighted)…
3 Rounds
6 Spider Lunges
6 PVC Dislocates
6 PVC OHS to Sotts Press
6 Jump Squats
1:30 Death Stretch/side
(:45 low/:45 high)
Overhead Squats (20 minutes)
Prep: 1×5 w/bar,5-5-3 working up
Work: 3-3-2-2-2
For time (15 Min cap)
45-30-15 Wall Ball
30-60-90 Double Unders…
3 Rounds
12 Band Good Mornings
6 Dolphin Push Ups
12 Alt Dead Bug
6 Alt T Push Ups
Prep: (10 Minutes)
1x:30 HS Hold + 10 RDL (bar only) + 1 Minute Bike/Row (easy)
1x:30 HS Hold + 5 Deadlifts (light)+ :30 Bike/Row (moderate)
2×2-3 …
3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Band Pull Apart Complex
12 Jumping Jacks
Death by Strict Pull Up (15 Min Cap)
1 the first minute, 2 the second etc.
Does not need to be unbroken
at any point unable to complete reps, start …
3 Rounds
6 Squat to Bootstrappers
6 Rev Hand spider Lunges
6 Plank to squat
6 Jump Squats
1:30 Death stretch/side
(:45 low/:45 high)
Prep (9 minutes)
1×10 Front Squats (w/bar)+10 Step Ups
2×5 Front Squats (working up)
2×3 Box jump Overs+3 Burpees+ 3 …
3 Rounds
6 Alt T Push Ups
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Alt Samson Lunges
Prep: (10 Minutes)
1×10 Strict Press+5 Push Press (bar only)
1×5 Split Jerks (bar only)
2×5 Power Jerks working up
2×3 Jerks working up (may be power …
3 Rounds
15 Band Good Mornings
20 Mountain Climbers
15 Squats (pause/reg/jump)
20 Jumping jacks
Prep (6 Minutes)
2x:30 Bike/Row (easy/moderate)+ 30 Single Skips+ 10 Russian KB Swings
2x:30 Bike/Row (moderate/hard)+ 15 Double Unders+ 10 OH KB Swings
In 9 Minutes
Row 60 Cals
Three rounds …
3 Rounds
10 Band Good Mornings
5 Hanging Scap Retractions
10 Squats (pause/reg/jump)
5 Dolphin Push Ups
Prep (10 Minutes)
1×5 Hang Power Clean+5 Strict Press+5 Push Press +10 Front Squat (bar only)
2×5 Kip Swings +5 Clean and Jerk (light/moderate)+5 Wall Balls
1×5 Pull Ups + 3 …