Prep:
3 Sets:
30 sec AB easy
10/side Leg Swings
3/side T-Spine Sweeps

Essentials

A. 3 Sets:

Sorenson Hold – Max Hold
30 sec/side Dragon Stretch
rest walk 30 sec

B. Clean Grip DL

5,5,5,5 @ 4111
rest 2min

50% of your 1RM or light loads across

C. EMOM16

1- 12 KB DL 70/53 (1 KB)
2- 30 sec Wall Sit (or max in 30 sec Window)
3- 6 Burpees to plate
4- 30 sec Farmer Carry Hold – Tough weight/hand

 

Fitness

A. 3 Sets:

Sorenson Hold – Max Hold
30 sec/side Dragon Stretch
rest walk 30 sec

If you have 2min then use a plate at chest for the holds. 10-25#

B. Clean Grip DL

5,5,5,5 @ 4111
rest 2min

50% of your 1RM across

C. EMOM16

1- 12 Russian KBS 70/53
2- 30 sec Wall Sit
3- 6 DB Burpees 50/35 /hand
4- 30 sec Farmer Carry Hold – Tough weight/hand