Warmup 22.7.24

3 rounds: 15 banded clamshells (each side) 15 Banded rows 8 reverse lunge to step up + squeeze 5 squat jumps

Back Squat

5 x 5 @ 65, 70, 72.5, 75, 75 %

DB Bulgarian split squat

3 x 8

Glute bridge using a weight plate

3 x 15

Each round increase Cals by 2 12|14 Cal echo 20 Bodyweight squat 20 Ab Mat sit up's 10|12 Ski *Scale calories appropriately; maximum time spent on each cardio piece should be 60 seconds

Warmup

Pre-session Trigger Point and Mobilization: - 30-40 seconds Trigger Point Scapula - Foam Roller Thoracic Spine Extension - 20-30 seconds Foam Roller Latissimus Dorsi Release Session Preparation: - 8-10 Bench Banded Pull-Aparts - 8-10 Pike into Scapular Push-Ups - 8-10 Banded Scapular Retraction Rows

Bench Press

5 x 5 @ 65, 70, 72.5, 75, 75 %

Single arm Half Kneeling DB Press

3 x 8

Eccentric Only Pull Up

3 x 3 @ 0:06

1:8 BB Bent over row @RIR 1-2 1:x parallel dips 1:200|220m Rower 45secs max effort only 1: 30's Hollow rock

3-4Rounds of: 20secs on 10 secs off repeat 8x Rest 4 mins and repeat R1 Rower Distance R2 Erg Bike Watts R3 Ski Cals R4 Echo Watts if your Mad

Warmup 25.7.24

3 rounds: 8 Cossack to sit total (4 each side) 6 squat + hip internal rotations 10 hollow to super mans total 15 glute bridge + 10 second hold at top of last

Deadlift

5 x 5 @ 65, 70, 72.5, 75, 75 %

Wall Sit + Unilateral KB Front Rack Hold

3 x 30

Seated Banded Ham Curls

3 x 15

8 Burpee box jump 32m Shuttle run 12 Wall Ball

3 Rounds: - 8-10 Banded scapular elevation depression - 16m per side Single arm KB farmer walk - 8-10 Standing Serratus punch with band

Push Press

5 x 5 @ 65, 70, 72.5, 75, 75 %

Flat Bench lying KB Lat pull over

3 x 12

Supinated grip horizontal row

3 x 10

Standing DB Neutral to supinated Bicep curl

3 x 12

1: 40's X Cal Ski Erg 1: 30's L Sit hold using plates 1: X Cal Echo 1: 10 G20

In pairs, complete the following: Part 1: For time - 200 Cal Row on the ergometer - 8 Dumbbell Bench Presses (swap each time partners change) Part 2: For time - 2.8/3km Erg Bike Every 2.5 minutes on the minute, starting at 0:00, complete: - 20 Dumbbell Box Step-Overs (combined) Part 3: 8 Rounds for Time As many Toes-to-Bar as possible in partnership, while Partner 2 performs: - 50m Dumbbell Farmer's Carry - 8 Burpee Broad Jumps