FORTIFY

2 RNDs 10/10 incline bench pigeon good mornings 10 DB wall butterflies 2 RNDs 20/20 lateral mini band march 20/20 standing band kick back 10/10 mini band psoas raise 5/5 high box step up

Back Squat

12, 10, 8, 6, 4

3 RNDs 10/10 rig supported DB step up 12 incline DB bench press Only use the rig for balance, taking the stability challenge out of the equation will allow you to divert more money into building strength. 3 RNDs 24 step DB walking lunge 10 tall kneeling DB press Should be able to get away with using the same weight for both movements here.

40-30-20-10 Goblet step up 2min bike between rounds There is essentially no rest here. The bike is supposed to be at a little more than a recovery pace, you should be getting off worked, but you still need to mover straight into the squats.

90sec bike easy pace 2 RNDs 10 alt mobilty lunge 10/10 single leg RDL 20 deadbug 90sec bike slightly faster pace 2 RNDs 20/20sec kneeling side bridge 10/10 glute bridge, opp knee pulled to chest 90sec bike at workout pace

3 RNDs 20sec max cal bike 40sec rest 15sec max cal bike 45sec rest 10sec max cal bike -3min rest- 9 BIG efforts here, very short rounds, with limited recovery between efforts. The bigger break between rounds should allow you enough time to recover enough to be able to hammer all of these rounds.

CORE 3-4 RNDs 30sec plank, side plank, other side 5 hanging knee raise, 5-7sec hold A little core work to finish up the session.

2 RNDs 10/10 slow arm circles 10 seated wall PVC cuban presses 2 RNDs 20 band pat pull down 5/5 landmine row 10 scap push up 10 scap pull up

T-Bar Row

4 x 8

3 RNDs 12 lat pull down, 2-1-1-2 20 seated banded hammy curl, 3sec on way out Don't worry too much about the load for the lat pull down, this is a long set with this tempo. 3 RNDs 16 alt gorilla row 5 eccentric nordic curls, push back up to reset All hammies on the nordics, control the rep as much as you can, and get as low as possible. Push back up to reset.

10 - 1 Strict pull up 50m farmers carry This is 55 strict pull ups total, with almost 500m Farmers carry. This will get grippy. try your best to keep pull up sets unbroken and go heavy with the carrie.

45mins Z2 Choose whichever discipline you want, bike, row, run, swim. Understand that different movements will have different outputs, your zone 2 effort on a stationary bike would likely be a higher output than that off a zone 2 run. Get your apple watch, fitbit, whoop or garmin out, and watch your heart rate as you work, make sure it stays Z2 or lower. If you don't have a wearable this is 5/10 effort work.

2 RNDs 12 alt mobility lunge 10/10 mini band standing psoas raise 2 RNDs 15 Russian swings 5 box jumps 25m double KB front rack walk

Power Clean

7 x 3

4 RNDs 25m sled rope pull 25m pressing sled push You can load this is up a bit, just try and keep the sled moving smoothly on the rope pull. With the pressing pushes, lean into the sled with bent arms, the drive with your legs as you press the sled away from you. Make the presses a full body movement. 3 RNDs 7-10 strict rope pull up 25/25m front rack + overhead KB carry Some grip strength and mixed KB carry work.

2min easy bike then 1 round of running prep - https://www.youtube.com/watch?v=0vkIrA7zUgI (Or similar) then 2 RNDs 12 step walking lunge w/ knee pull 5/5 single leg RDL w/ knee raise 12/12 glute bridge 90sec progressive bike

5 RNDs 400m run -rest 3min- 40 cal bike - rest 3min- Longer, hard intervals here, there is loads of rest between efforts, so we want you to push the pace on each piece. The aim is best possible time on each of the 10 efforts.