FRIDAY

Warm-Up

3 Sets, For Quality

1:00 minute Ski/Bike/Row

15 Banded Good Mornings

15 second Active Tuck Hang

8 Inchworm to Hollow

10 Hollow Rocks

30 second Wall Supported Handstand Hold

Conditioning ("The Octagon")

3 Sets for Total Reps:

1 Minute Bar Facing Burpee

1 Minute Deadlift

1 Minute Toes to Bar

1 Minute Shoulder to Overhead

1 Minute Calorie Echo BIke

1 Minute Rest

Barbell: 70/45 kg

Score = Reps / Set

Goal: 55-65 Reps / Set

Primary Objective: Maintain a rep range of 10+ for all movements

Secondary Objective: Pick a movement you are particularly challenged with and lean into that one today without regard to it affecting the other movements. If you are limited in Toe to Bar, challenge yourself and work to have that be the minute that you really put the energy into.

RPE: 8/10

Stimulus: Muscular Stamina / Repetition Work/ Volume

Optional Accessories

3 Sets, For Quality

10 Glute Ham Raises

15 second L-Sit

25 second Max Rep Alternating V-Ups

Rest as needed between sets