Warm Up

2 rounds:

250m/200m row

10 single arm high pulls/side- light DB weight

10 single arm KB deadlifts/side- moderate weight

10 PVC Cuban presses

5 sumo inchworms


Glutes:  https://www.instagram.com/p/BmwtGtUnhn1/

10 reps of each- with green mini-band
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction


Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.

Skill: back squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 75%
then do 3 sets of 1 rep at a heavy load for today

For Time
Row 750m
push jerk x 20 reps 115/75 95/65
C2B pull ups x 20 reps- sub pull ups or ring rows
Rest 2:00
Row 500m
G2OH x 10 reps 135/95 115/75
Bar muscle ups x 10 reps - sub ring dips or stationary dips x 15- or toe spot dips on rings
*ring dip progressions https://www.instagram.com/p/Bul-aDiA95c/ **