Strength : Back Squat ( Week 12 ) Test 5,4,3,2,1,1 @70%,75%.80%,90%,95-100%,100+ Every 2:30 Conditioning : Partner Up 4 rds for Time 20 Double DB Reverse Lunge 12 Synchro DB Snatch 4 Wallwalks Row 24/20 Cals Run 400m together Time Cap 20 mins

Strength : Every 5 mins for 25 mins 5 Deadlift @60% 3 Bench Press @70-80% 5-10 Strict wide grip pull ups 5-10 Seated Double DB Press 12 KB Gorilla Rows Conditioning : 10 Rounds 40 sec on 20 off 5 rds of machine A 5 rds of machine B +pick any 2 ( Max Effort)

Partner 44 MIN TIME CAP Row 1000/900m 1000m Relay Run Row 1000/900m 500m Run Together Bike 2000/1800m 1000m Relay Run Bike 2000/1800m 500m Run Together Ski 1000/900m 1000m Relay Run Ski 1000/900m 500m Run Together

0-2 Mins Run 10 Cals + 10 Double DB Bench 2-4 Mins 10 Airsquats + 10 Down ups. 4-6 Mins Ski 12/10 Cals + 10 PB Lunges 6-8 Mins 20 KB swings Russina + 10 V Ups

Upper body focus- 12,10, 10 • Lateral raises • Frontal raises KB • Toe taps Pt 2- Partner- everything split ½ 20 calories 16 wall sit with plate 8 burpees/down ups/ jump squats

Workout: 32 MINS (4 RDS OF) 0-2 mins: DT 2-4 mins: 12/10 Cals Ski + 12 Db C&J 4-6 mins: 5 Squat Cleans + 10 Burpees 6-8 mins 30 Wall Balls/Kb Swings Alternate DT: 12/9/6 Deadlifts HPC STOH

Strength : Strict Press 5,4,3,3,2 ( Building to a heavy double) or 5 x 4 Superset with 5 strict chins Every 3:00 Conditioning : EMOTM X 20 MINS 1st Run 12 Cals 2nd 10 HSPU/Push ups or 20-30 Sec HS Hold 3rd Echo bike 10/8 Cals 4th 10 C2B/Pull ups

Monday 18/05/26 Lower body focus- 12x3 • Pause Goblet squats • Reverse lunges 6 (e.s) Pt 2- AMRAP 12 mins- 12 KB swings 9 calories 30 sec hold

Strength : Back Squat ( Week 11 ) 3,3,2,2,2 @80%,85%,90%,92.5%,95% or 5 x 4 @ Moderate weight Every 3:00 Conditioning : 2:30 on 2:30 off x 4 Row 12/10 Cals 8 Double DB Thrusters Row 10/8 Cals 10 TTB Max DB Devils Press remainder of time

Part one- 10x3 hand release push ups 10x3 ring rows 12x3 goblet squats AMRAP x 18 mins 8 calories 12 DB thrusters 16 slam balls