1.] Warm Up

2-3 rounds of:

[12] Back Step Ups [per leg]

[16] Overhead Swings

[200m] Elliptical

2.] Strength

__ reps x __ sets of:

Double Horizontal Rows

Str: 2-6 reps x 5, Hyp: 8-14 reps x 4, End: 16-20 reps x 3

3.] Work Capacity

“Juicer”

Buy In:

[20] GHD Sit Ups

20, 16 and 12 reps of:

Towel Alt. Knees to Elbows [per leg]

Hollow Floor Press

Deck Squats

Cash Out:

[20] GHD Back Extensions

4.] Assistance Work

2-3 rounds of:

[16] Double Windmills [per side]

[20] Seated Halos

5.] Metcon

1 set of:

[750m] C2 Rower