Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Banded Side Steps
- 10 Hollow Rocks
- 20 Lunges

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Dumbbell Thrusters (35/25)
- 15 V-ups

Focus Movement = Dumbbell Thrusters

Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 15 Side Leg Raises (each side)
- 20 Band Pull Aparts
- 15 V-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 3x5 @ 75%

Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 10 Kettlebell Suitcase Deadlifts (each side) (70/55)
- 50 Double Unders
- 20 V-ups

Focus Movement = Kettlebell Suitcase Deadlifts

10am Class Only!

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 100m run
- 10 Seated Z-Presses
- 20 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)

Strength
Push Press:
- Every 2:00 x 5 sets
- 5x4 @ 86%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Push-ups
- 20 Goblet Step Back Lunges (55/35)
- 20 V-ups

Focus Movement = Goblet Lunges

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Banded Tricep Push-downs
- 10 Single Leg Romanian Deadlifts (each side)
- 15 V-ups

Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Rear Delt Flys
- 10 Step Back Lunges (each side)
- 20 Side Plank Hip Touches (each side)

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Rower Hamstring Slides
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 V-Ups

Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 20 Weighted Calf Raises
- 10 Barbell Bicep Curls
- 0:45 Side Plank (each side)

Accessory #1
3 Sets:
- 15 Bottom Up Kettlebell Presses (each side)
- 20 Medicine Ball Hamstring Curls
- 15 V-ups
- 1:00 Dead Hang

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Weighted Step-ups (each leg)
- 15 Skull Crushers
- 1:00 Plank

Accessory #1
3-4 Sets:
- 15 Dumbbell Bench/Floor Press
- 12 Barbell Bicep Curls
- 10 V-ups

Accessory #2
3 Sets:
- 1:00 Bar Dead Hang
- 1:00 Medince Ball Bear Hug Hold
- 12 Banded Tricep Extensions

Accessory #1
3 sets:
- 8 Strict Ring Dips w/ pause at top
- 15 Barbell Bicep Curls
- 10 V-ups

Accessory #2
3 sets:
- 1:00 Dumbbell Fish Hook Hold
- 15 Medicine Ball Bear Hug Good Mornings
- 20 Slow Knee Tucks

Accessory
3-4 Sets:
- 12 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 15 Back Extensions/Supermans
- 1:00 Medicine Ball Bear Hug Hold

Core
3 Sets:
- 10 V-ups
- 0:20 Hollow Hold
- 30 Flutter Kicks

Tuesday 

Turkish get up KB 
3-3-3-3-3 ( 3 each side ascending weight) 

WOD
1st min 5 Rt arm KB bent over Row +5 burpees 
2nd min 5 left arm KB Row + 5 burpees 
3rd min 10 KB swings 
4th Min 10 burpees 
20 min EMOM 

Core 

20 Heel touches 
15 V ups 
30 sec plank 
X 2 

Strength
Strict Press:
- 3x10 @ Medium Weight
- 55%, 60%, 65%

WOD
For time:
- 100 Air Squats
- 50 V-ups
- 100 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 50 Russian Twists
- 100 Box Step-ups