2 Minute Cardio Machine of Choice Mobility - Hips 90/90 Hip Rotation x 1:00 back and forth Isometric - Wall Sit x 1:00 (if you can't do it unbroken, accumulate in as few sets) *these are for your strengthening your Patellar and Quad Tendons General Prep - 2 Rounds Goblet Squats x 12 reps Banded Glute Bridge x 12 reps Ring Row x 12 reps

Back Squat

6 x 3 @ _ , _ , _ , MAX, _ , _ kg

Dual Cable Chest Fly

3 x 10

DB Lunges

3 x 14

Seated Leg Extension (machine)

1 x 15

Double Trouble Recovery 1

Ring Lat Stretch x 1:00 e/s Pancake Stretch x 2:00 Elevated Pigeon Stretch x 1:00 e/s Single Leg Straddle x 1:00 e/s Ring Chest Stretch x 1:00

Circuit Details AMRAP x 8:00 1-2-3-... Slam Balls (30/20) Slam Ball Squats Burpee Over Med Ball

2:00 Cardio Machine of Choice Mobility - Thoracic Half Kneeling Banded Book Opener x 15 reps e/s *Don't let your hips rotate when opening Isometric - Shoulder Stability Bottoms Up KB Hold x :30 each side General Prep - 2 Rounds Band Pull Apart x 12 reps Arnie Press x 8 reps each side Dead Bug x 6 reps each side

Shoulder Press

4 x 2

Pull Ups

3 x 12

Cable Hip Abductions

3 x 12

4 Rounds for Time: 250/200m RowLING *for every meter you're off, perform 1 DB Devil's Step Up (50/35) (35/20) (24/20") (20/<20"); max of 10 reps each round *12:00 CAP*

Double Trouble Recovery 3

Pancake Stretch Side Bend x 1:00 e/s Twisted Cross Pec Stretch x 1:00 e/s Deep Lunge Stretch x 1:00 e/s Single Leg Quad Stretch x 1:00 e/s Prayer Stretch x 1:00

Circuit Details AMRAP x 28:00* 13 Cal Row/Bike/Ski 13 Sit-Ups 6 KBS (Athlete Choice) 6 KB Goblet Lunges (2-ct) 6/6 KB SA Push Press *after completing a round, draw as slip from the cauldron containing a "trick" or a "treat" to complete before or during the next round (depending on the slip)

2:00 Cardio Machine of Choice Mobility - Hips Adductor Rock Back x 12 reps each side (Hold for :10 on last rep) Isometric - Hamstrings Hamstring Bridge ISO (long lever) x 1:00 General Prep - 2 Rounds KB RDL x 8 reps KB Lateral Lunge x 8 reps Scap Push Up x 10

Deadlift

6 x 3 @ _ , _ , _ , MAX, _ , _ kg

Tempo Standing Cable Row

3 x 10

Assisted DB SL RDL

3 x 10

FOR TIME: 9-15-21 Cal Bike Plate G2OH (25/15) (15/7.5) Jump Squats (bodyweight) **12:00 CAP**

Double Trouble Recovery 4

Frog Stretch x 1:00 Couch Stretch x 1:00 e/s Pancake x 2:00 Elevated Pigeon Stretch x 1:00 e/s Thread the Needle x 1:00 e/s

2:00 Cardio Machine of Choice Mobility - Hips and Thoracic Deep Lunge & Reach x 5 each side Isometric - Achilles Bent Knee Calf RaiseISO x :30 each side General Prep - 2 Rounds Pogo Jumps x 10 KB Swing x 10 Bear Crawl x 20'

Push Press

6 x 3 @ _ , _ , _ , MAX, _ , _ kg

3 Rounds Drop Landing to Stick x 3 reps (:02 hold each rep, 6-12" drop) Low Hurdle Quick Hops x 4 Lateral Hop to Stabilization x 3/side (:02 hold each rep) Rest 45-60sec between rounds

3 Rounds Tall to triple extension jumps x 3 reps (quick change of direction) Kneeling pop up to Broad Jump x 3 reps Alternating Split Stance Jump x 3 each side

Score = # of rounds completed (highest possible score is 12)

Double Trouble Recovery 2

Couch Stretch x 1:00 e/s Dug's Dragon Stretch x 1:00 e/s Banded SL Hamstring Twist x 1:00 e/s Prayer Stretch x 1:00