THURSDAY

Warm-Up

2:00 Cardio Choice

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10/10 Staggered Stance Kettlebell Deadlift

Primer

Get group to work up to working Deadlift weight for the workout then perform the below

3 Hr Pushups

3 American KBS

3 Burpees

3 Deadlifts

5 HR Pushups

5 American KBS

5 Burpees

5 Deadlift

@ working weights for the workout

Conditioning

For Time

9-12-15

Deadlifts

Burpees

American KB Swings

HR Pushups

15-12-9

HR Pushups

American KB Swings

Burpees

Deadlifts

Rest 3:00

Deadlifts 55/37.5

Kettlebell: 24/16kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Stimulus: Upper Body Interference / Pump Conditioning

RPE: 8/10

Primary Objective: Complete each segment of the workout in under 7 minutes

Secondary Objective: Maintain unbroken sets throughout all movements

Athlete Strategy and Workout Flow:

This workout will get challenging pretty quick, but then as soon as it is challenging the workout will take a brief 3:00 pause before coming back into the next set. The goal here is to have athletes work their way through each segment with unbroken movements and just managing rest and transitions throughout.

Pump Session Finisher

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max DB Floor Skull Crushers