4 Rounds
10 DB Single Leg RDLs each
10 1Arm DB Press
10 DB Goblet Squat with Pause
10 Spiderman Lunges
3 Rounds
30 Wallballs 20/14
20 Deadlifts 225/155
CAP: 11min
3 Rounds
15 V-ups
1min Plank
10min of
15 Light KB Swings
15 Air Squats
15 Wall Slides
10-9-8-7-6-5-4-3-2-1
DB 1Arm Push Press 50/35
T2B
*May break Presses up
btw arms as desired
Cap 10 Minutes
3×10 Weighted GHD’s
3×10 Reverse Hypers
5 Rounds
10 Tap Swings
10 Front Squats
8 Strict Presses
6 Thrusters
In Any Combo/Rep Scheme
30 Strict HSPU
50 Strict or Weighted Pull-ups
15 Thrusters 95/65
45 DU’s
12 Thrusters
36 DU’s
9 Thrusters
27 DU’s
6 Thrusters
18 DU’s
3 Thrusters
9 DU’s
CAP: 12min
3×10 Bird Dog DB Rows
3×10 Weighted Hollow Rocks
