PHASE 2: LEGS
warm up:
complete 3 Rounds of:
Bear Walk x 20m
Lunges x 20steps
Run x 200m
Single Leg Glute Bridge x 10reps (+10s Hold)

strength:
Complete 5 rounds of
50m Sprints

Complete 5 rounds of
Front Squats x 3 @ 70%+ w 5s pause
Harop Curls x 5

Conditioning:
Complete Unbroken if possible, 4 rounds of:
Good Morning @201/15kg x 12reps
Calf Raises x 20reps
Barbell Bicep Curls x 12

​warm up:
complete 3 rounds of:
Good Morning x 10
Strict Press x 5
Assisted squat prep x 10
strength:
complete 5 rounds of:
Snatch grip deadlift first pull x 3@5s pause at knee
strict press x 5 @ 70%
clean grip deadlift x 5 @75%+
back squat x 3@80%
prehab
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 3 x 1min

PHASE 2: LEGS
warm up:
complete 3 rounds of:
Barbell on Knees Squat hold x 1min
Good morning x 10
Calf Raises x 15

strength:
Complete 5 rounds of
Row x 250m sprint
Stand-Squat-Kneel-Squat- Stand x 5
Complete 5 rounds of
Sprint x 50m/ Sissy Squats x 10 if raining
Harop Curls x 7 if raining

Conditioning
Active Pigeon 2 x 10
Figure 4 lifts 2 x 10

​warm up:
complete 3 rounds of:
Wrist Flexion Raises   x 10
Scap Push ups    x 8
Overhead band Pull aparts  x 8
Whippet    x 8

strength
complete 8 - 10 rounds of in 20 min
Planche pike slides    15-30sec sec
Active Hang/Arching Active Hang 15-30sec
complete 5 rounds of:
Toes to bar x 10
Ring Support   x 20 sec
Complete 3 rounds of:
Skin the Cat x 5
HS Shoulder Taps x 30
Complete 1 rounds of:
seal walks x 10 laps up and down

Prehab: 2 Rounds
Passive hang in Tuck x 20sec
Powell Raises x 6-8 / arm

PHASE 2:LEGS
warm up:
complete 3 rounds of:
calf raises x 20
lunges x 16 steps
scap push ups x 30

strength:
front squat 5 x 3 @75%+

conditioning:
14 Minute EMOM:
 1. 15 calorie row
 2. 15 burpees
-REST 2 Minutes-
5 Min max skips
*cap of 50 seconds per interval (which means if you don’t complete reps in 50 
seconds, stop and get ready for the next interval).

40 Minute EMOM:
 1. 15 wallballs
 2. 10 burpees
 3. 20 walking lunges
 4. 40 double unders
*attack each interval 100% speed and try 
and stay unbroken

pre wod
Complete :
500m Row
Bear Walk x 21m
Scap Push Ups x 50

WOD
Complete for time
21-18-15-12-9-6-3 reps for time of
Med Ball Cleans
Lunges
Push Ups

then
5 min EMOM
70 Skips
10 sit ups