3-5 minutes of workout prep
ARE squats x 2 rounds
TGU x 3/side – light
bench stretch w/ reach and ext. rotation x 10
hollow hold to arch hold (10/10 x 3)

FITNESS

*This is a back off week (recovery week)

A. BS; x 8-10 reps x 3 sets
B. Alternating EmOM
Odd – DB bent over row x 5/side
even – 10 -15 sec. hollow hold
+
“Gypsy”
3 rounds for time:
15 wall balls
15 ghd sit ups
15 cal on AB

PERFORMANCE
A. BS; 60-70%x 8-10 reps x 3 sets
B. E2MOTM x 10 minutes; 1 weighted pull up + 2-3 strict pull ups –
+
“Gypsy”
3 rounds for time:
36 wall balls, 20/14#
21 cal row
15 T2B

Cool Down
Bench OH stretch x 60 seconds
partner OH stretch x 30 sec.
wall stretch x 30 sec. per leg x 2




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