SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.  

NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE

PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES.

 ASK YOUR COACH FOR MORE MODIFICATIONS. 

Warm up 

• 5 cat cows 
• 5 kneeling back cat cows 
• split lunge on floor arm 10 arm openers per side 
• 2X banded side planks from kneeling band openers
• 10 ps pendulim KB swings in a bent over position 
• 30 sec per side neck stretch holding KB ON OPPOSITE SIDE 
• Active band release for Hamstring
• foam roll posterior chain then dL with naked bar 2x

Strength

 Single leg Romanian Deadlift…. back foot on small box or weight plate

4×6 Build to a moderate set of 6

alternate with

5-20 sec holds L sits, bench, ring, or Kbells 

AMRAP 12 min

3 Deadlifts (205/145)MW
3 Toes to Bar/ T2D, T2R, beat swings 
3 Calorie Bike
6 Deadlifts (205/145)MW
6 Toes to Bar
6 Calorie Bike
…
Up By 3’s Until Finish

FINISHER 

SURPRISE