Workout

RECOVERY WORKOUT

3 SETS FOR QUALITY

2:00 Bike, Row, Ski, or Run

1:00 Russian KB Swing (70/53)|(53/35)

1:00 Static Hold of Choice*

2:00 Bike, Row, Ski, or Run

1:00 Tall Box Step-Up (30/24)

1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options...

Wall Sit or Squat Hold

Any Plank Variation

Hollow Hold

Chin Above Bar or Bar Hang

Handstand Hold

or...

Any Other Static Hold

COOL DOWN

FOR RECOVERY

5:00 Flow Stretching

HOMEWORK

CONDITIONING

7 ROUNDS FOR QUALITY

5 Ring Muscle-Ups

15 Empty Barbell OHS

30 Cal Bike

STRENGTH

EMOM x 21 MINUTES

MIN 1 - 3 Deadlift @ Heavy

MIN 2 - 1-2 Legless Rope Climb

MIN 3 - :45 DBall Hold or KB Front Rack Hold (AHAP)

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