Warm-Up- 2 rounds 10 Ring Rows 10 Banded Pull-Aparts 10 Hollow Rocks 30 sec Dead Hang Strict Pull-Ups – 15 min 5 sets:3–5 reps Rest 60 sec Accessory – Superset x 3 10 Single-Arm Dumbbell Rows/side 12 Banded Lat Pulldowns 20 sec Hollow Hold EMOM- 5 Rounds Min 1: 8/12 Ring Rows Min 2: 12 Jump Lunges Min 3: 12 Butterfly Sit up Cool-Down Lat stretch Deep breathing Roll Out

Warm-Up – 10 min 10 Cat-Cow 10 Good Mornings with band 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift – 15 min 5 x 5 - SLOW and CONTROLLED Accessory Superset x 3 10 DB Romanian Deadlifts ( toes on plate) 10 DB Hip Thrusts Rest 60 sec AMRAP 17 10 Wall Balls 8 Jackknives 6 Snatches ( heavy) 4 inchworm Broad jump

Warm-Up – 10 min 10 PVC Pass-Throughs 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Strict Press 7-EMOM - 4 Strict Press (Moderate Heavy) Then: Take weight off 2 sets of max reps Accessory – 3 rounds 12 Dumbbell Arnold Press 20 sec Handstand Hold (or wall walk hold) EMOM 3 rounds Min 1: 10 Push-Ups Min 2: 12/10 Cal Bike or Row Min 3: 8-10 C&D Movements or 5 strict pull up