Warm up
4 rounds:
10 Kettlebell Swings
10 Goblet Lunges
Endurance
Complete the three 10 min parts in any order:
Part A - 10 min alternating EMOM:
12/10 cal ski
12 alternating DB hang clean and jerks 50/35 lbs
Part B - 10 min alternating EMOM:
12/10 cal assault bike
12 box jumps 24/20 in
Part C - 10 min to complete 3 rounds of:
400m run
12 double KB swings 24/16 kg
Note: Rest 3 min between parts
UES strength
Warm Up
2 Rounds
5 Boot Strappers
10 Push-Ups
10 Glute Bridges
10 Banded Pull-Aparts
10 Banded Pass-Throughs
Bench Press Warm Up
2 Sets:
10 Reps @ Empty Barbell
8 Reps @ 50% 1RM
Bench Press
Every 2 Minutes for 6 Rounds work up to a Heavy
*5 Rep Bench Press
Rep 1: Pause for 2 Sec on Chest
Reps 2–5: No Pause
5 Reps @ 60% of 1RM Bench Press
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 85%
5 Reps @ 85%+
Deadlift Warm Up
2 Sets:
10 Reps @ Empty Barbell
5 Reps @ 50% 1RM
Deadlift
Every 2 Minutes for 6 Rounds work up to a Heavy
*5 Rep Deadlift
Rep 1: Sumo Deadlift
Reps 2–5: Conventional Deadlift
5 Reps @ 60% of 1RM Conventional Deadlift
5 Reps @ 70%
5 Reps @ 80%
5 Reps @ 75%
5 Reps @ 85%
5 Reps @ 85%+
Metcon
2 Sets of
2 Rounds
4 Double DB Devil Presses
4 Wall Walks
After 2nd Round
20/16 Calorie Row
-Rest 2 minutes between Sets-
RX: 50/35
Intermediate: 35/25
Scaled: 10% of today’s heaviest Deadlift per DB
Workout prep notes available:
4 Double DB Devil Presses
4 Wall Walks
4 Double DB Devil Presses
4 Wall Walks
20/16 Calorie Row
-Rest 2 minutes between Sets-
4 Double DB Devil Presses
4 Wall Walks
4 Double DB Devil Presses
4 Wall Walks
20/16 Calorie Row