Dynamic Warm Up Option: 3 sets of 5 push ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, front squat.

Deadbug Extension: https://youtu.be/rbemelnkHag

Skill Practice Warm Up: Perform 3 sets of L-Sits on the rings or bar. Hold for minimum of 10 seconds and maximum of 30 seconds.

Strength: 2-2-2-2-2-2-2 deadlift (7 sets of 2 reps, increase weight with each set to max)

Super Set: 7x5 single arm ring row (7 sets of 5 reps, same challenge across)

Metabolic Conditioning:

8 min AMRAP

40' broad jump (20' out, 20' back) - Count number of reps it takes to complete the distance

40' bear crawl

**Hollow Rocks - one rep for each rep of broad jump it took to complete the 40'

Coaching Tips: Go for big jumps on the first round to see how few jumps you can do 40’. On the second round, use significantly less energy and try and do it in one or two more jumps (but go faster). Figure out which option will be best for you. Move fast on the bear crawls but drop down to a knee and rest if you need to. It is better to move in fast ‘bursts’ rather than grind out at a slow pace on these. 

Optional Hypertrophy Buy-Out - 3 Rounds;

12/Arm Single Arm KB Press

12/Arm/Leg Stationary Front Rack Lunges