Tennis ball crab catch

3 x MAX

Alternating bar hang

3 x 20

Archer Push Up

3 x 5

KB Clean & Push Press

5 x 4

Bench Press

2 x MAX @ 75, _ %

Pull-up

3 x MAX

Bench-supported Facepull

2 x 12

Dips

2 x MAX

KB Snatch ramp test

Perform the required number of snatches every minute, on the cadence suggested. Switch arms every minute. We want a weight that you get somewhere between 25 and 35 reps. If you're below that, go lower in weight and if higher, add weight! We will use this for subsequent weeks so WRITE DOWN WEIGHT AND REPS! Minute 1: 10 reps, or 1 swing every 6 seconds. Minute 2: 14 reps, or 1 rep every 4.2 seconds Minute 3: 18 reps, or 1 rep every 3.3 seconds Minute 4: 22 reps, or 1 rep every 2.7 seconds Minute 5: Max reps at an all out effort. This is your score!

Jump prep circuit

3 rounds, focusing on quality repetitions. Rest as much as needed to feel fully ready to go: 1:00 pogo jumps, alternating how you land every single time. See video for details. You can jump rope as well if you'd like. 10/side Heiden hops 10/side split stance leaps The above stays the same. The final exercise in each round changes every round: Round 1 - 8 tuck jumps Round 2 - 20 yard power skip Round 3 - 20 yard alternating bound for distance

Sprint

5 x 20

Front Squat

2 x MAX @ 75, _ %

DB Reverse Lunge

3 x 6

Copenhagen lift

3 x 6

Single Leg RDL

2 x 6

Hip flexor sit-up

2 x 8

:30/:30 leg day warmup

Warmup circuit: 3 rounds with as little rest as possible: :30 seconds Cossack squats - aim for as much RoM as possible! 10 reps Inchworm push-up

KITCHEN SINK Complex (Turkish get up -> Tactical snatch -> Windmill)

3 x 1

Barbell Bicep Curl

2 x 6

Seated DB Curl

2 x 12

Banded Bicep Curl

2 x 25

Tricep Pushdown

2 x 6

Skull Crushers

2 x 12

Banded Overhead Tricep Extension

2 x 25

20 minute KB travelling 2s

IMPORTANT - do ONE of the three conditioning options presented....Each is 20 minutes and designed to give you some options based on equipment/if you want to change it up/etc. 20 minute AMRAP: Double KBs with travelling 2s... Swing Clean Squat Snatch Push Press Set 1 - 2 swings, 1 clean, 1 squat, 1 snatch, 1 push press Set 2 - 1 swing, 2 cleans, 1 squat, 1 snatch, 1 push press Set 3 - 1 swing, 1 clean, 2 squats, 1 snatch, 1 push press ...Etc When you get to the round of 2 push presses, the next round resets. Rest as needed between sets but see how many rounds you can complete in 20 minutes. Not easy!

20 minute full body AMRAP

IMPORTANT - do ONE of the three conditioning options presented. 20 minute AMRAP: 21 cal airbike 15 yard farmer carry + back 12 box step overs 9 DB Push press

Sustainable aerobic work

1 x 20:00

Box parkour

3 x 10

Get-up variations

3 x 5

Tennis ball turnaround throw

3 x MAX

KB swings

5 x 6

Broad Jump

5 x 2

Deadlift

2 x MAX @ 75, _ %

Overhead Press

2 x 8

Bent Over Row

2 x 8

Bridge russian twist

2 x 6

Garhammer raise

2 x 12

DB Side Bend

2 x 8

Back bend wall touch

2 x 8

5:00 AMRAP: Max lunges. Current objective: Survive.