Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: 1 Set every 3 min x 4 Sets 16 Barbell Back Rack Lunges EMPTY BAR Every after set 20 Alternating Single Dumbbell or KB Marches Successory: 2 Sets 10 Barbell calf Raise 30 Bodyweight Tibialis Raise Conditioning: AMRAP 13 MIN 60 Single unders 20 Alternating V-ups 15 Double dumbbell Front Squats (35/20)

METCON: 30 Minute EMOM Minute 1 - 60 Double Unders Minute 2 - 12/10 Calorie Bike (athlete's choice of bike) Minute 3 - 25ft Dumbbell Walking Lunge (2x50/35) (held any way) Minute 4 - :30 Max Dumbbell Bench Press (2x50/35) Minute 5 - Rest Time Cap each minute (min 1-3): 55 seconds SCALED: 30 Minute EMOM Minute 1 - 40 Double Unders Minute 2 - 10/8 Calorie Bike (your choice of bike today) Minute 3 - 25ft Dumbbell Walking Lunge (2x40/25)(held any way) Minute 4 - :30 Max Dumbbell

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull aparts WEEKENDER: 35min cap Buy In Shared : 4000m Bike erg or 2000m Row / ski into BREAK HOWEVER YOU WANT 150 Wallballs 100m Sandbag or DB LUNGES 50 Reps Burpee broad jumps Finisher 3 Sets 20 alternating Bicep curls 20 Tricep dips

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep Strength Complex: Every 2 min x 6 Sets 2 Deadlifts 1 Hang Power Clean 1 Pushpress Conditioning: 11 min Cap 3 Clean and jerks (135lbs) 3 Bar Facing Burpees

Back Squat 10 Sets 3 Back Squat @ 76-81% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @81-86% 1RM Front Squat *Rest as needed between sets. Power Snatch + Low Hang Power Snatch (OPTIONAL) 5 Minute EMOM Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @5.5/10 RPE -Directly Into- 5 Minute EMOM Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @6/10 RPE Core Work 2 Sets (Not for time) 15 Weight