ARE squats x 10

bench OH stretch + ext. rot. and elevation x 5/side

single arm farmers walk x 30m/arm

push up plus




A. Clean from pause @ top of knee + FS (2) + power Jerk – E2MOTM x 10 minutes

B.1 Back Squat x 1 rep x 3 sets @ 5.10.x.1 tempo @ 50-55%

B.2 DB bent over row x 8/side x 3 sets


“Hot Pants”

for time:

500m row

50 burpees over the erg

500m row


Cool down

partner OH stretch on p-bars x 30 sec.

z-stretch x 60 sec. /side

pigeon pose x 60 sec./le