Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Two [...]

Warmup: 500 m row 2 sets: 10 hamstring curls on medball 2 wall climbs into :20 sec nose to wall hs hold 10 kB swings 18.4 9 minute cap: Diane 21-15-9 Deadlift 225/155 HSPU Then: 21-15-9 Deadlift 315/205 50ft hs walk *scale accordingly* Core and cool down: 3 sets: 20 hollow rocks 20 reverse snow [...]

Warmup then: 3 sets of: 10 hip bridges 5 inch worms + pushup + walk back up 10 hanging knee raises A.) Every 2 for 12 2 snatch pull+ 1 snatch B.) 4 sets of: Run 400 m 15 unbroken wall-balls 20/14 15 push-ups *rest :90 sec between

Assault Bike x 3 minutes @ a light pace Into … Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps At the 8:00 mark, complete: Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction And then … Barbell [...]

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Two [...]

18.3 2 rounds for time: (14 min cap) 100 dubs 20 ohs 100 dubs 12 ring mu (pull-ups) 100 dubs 20 dB snatch 100 dubs 12 bar mu (pull-ups)

Assault Bike x 3 minutes @ a light pace Into … Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each Two sets of: Sinlge Leg Hip Bridge On Bench x [...]

Three sets of: Bar Muscle-Up Stomps x 5 reps Bar Muscle-Up x 3 reps Rest as needed B. Five sets of: Snatch Balance + Overhead Squat Rest 2 minutes Build in weight over the course of the five sets C. As many rounds and reps as possible in 10 minutes: Wall Ball Shots x 12 [...]

Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps and then … Two sets of: Nose-to-Wall Handstand Holds x 45 seconds Rest as needed A. Every minute, on the minute, for 5 minutes: Strict Handstand Push-Ups x 4-6 reps C. [...]

18.2 12 minute timecap 1-2-3-4-5-6-7-8-9-10 Dumbbell front squats 50’s/35’s Bar facing burpees With time remaining: Find 1 rm clean