Warm up

2 rounds:
50 ft. lunges with twists
10 single arm KB swings
10 supermen
50 ft. burpee broad jumps

Endurance

35 min alternating EMOM (7 rounds):
50 ft. sled push as fast as possible – load: 2x 45 lbs plates
12 box jumps 24/20 in
12 KB snatches 24/16 kg
12 plate V-ups
3 sandbag cleans AHAP

UES strength

Warm Up
2 Rounds (12 minute cap)
:45sec Row/Bike/Ski
5/side Spiderman Lunge & Rotation
5/Leg KB Goblet Box Step Ups
20 Russian KB Swings
10 Back Squats
1st Round: @ Empty Barbell
2nd Round: @ 50% 1RM Back Squat”
Back Squat
In 15 Minutes with as many sets needed work up to a
10 Rep HEAVY
*This is not a MAX – last set should feel like you can either do one more rep or put a few more weight on.
Rest 2-3 minutes between sets. Aim for 3-4 sets total.
Suggested Warm Up
10 Reps @ 60% of 1RM Back Squat
10 Reps @ 70% of 1RM Back Squat
10 Reps @ 80% of 1RM Back Squat
Drop Sets
Back Squat Drop Sets
EMOM for 10 Mins
1 Reps @ 85% of 10 Rep Heavy
Zone 2 Workout
20 min for AMRAP
15/12 Calorie Row/Ski/Bike
10x50ft Shuttle Runs
1-2-3-4-5-6……
Burpee Box Jump Overs
*Effort is 70% can be sustained for 20+ mins