GENERAL WARMUP
3 Rounds:
40s Jumping jacks
20s V-ups

MOBILITY
Elbow plank scap pushes + 2s pause
– 20 reps, slow and controlled with pause in protraction

SPECIFIC WARMUP
AMRAP 3 min:
20 Bird dogs
10 Deadbugs

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WEIGHTLIFTING – FULL EQUIPMENT
6 Rounds:
3 Deadlifts @ 70%
60s Bike easy

WEIGHTLIFTING – PARTIAL EQUIPMENT
6 Sets:
3 Pull-to-pins
– hold every rep for 3s against the pins
– pull as hard as you can

WEIGHTLIFTING – @ HOME
E(2)MOM for 12 min:
Odd: 3 reps of 3s pull hold
Even: 40s Mountain climbers
– find something stable you can grab/pull at mid-shin level, like a step or couch

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METCON – FULL EQUIPMENT
60 Cal bike
200ft DB Farmer lunges @ 70/50 (1 DB)
200ft HS walk
60 Box jump overs @ 30/24

METCON – PARTIAL EQUIPMENT
For time:
3KM Bike OR 800m Run
200ft DB Farmer lunges
200ft HS walk
200ft Broad jumps

METCON – @ HOME
EMOM for 6 min:
Odd: 45s Mountain climbers
Even: 45s Alternating lunge steps

2 min rest

EMOM for 6 min:
Odd: 45s Shoulders taps
Even: 45s Jumping toe taps

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