- RX -
9-15-21-27 reps for time:
V-ups
DB thrusters (20/30 lb)
- Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

- INTERMEDIATE -
9-15-21-27 reps for time:
Tuck-ups
DB thrusters (15/20 lb)
- Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

- BEGINNER -
9-12-15-18 reps for time:
Anchored sit-ups
DB thrusters (10/15 lb)
- Perform 6 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

1 set:
25-ft toe walk
25-ft heel walk
25-ft bunny hops
25-ft walking lunges
:20 hollow hold
10 alternating spiderman stretches

1 set:
4 shuttle runs (1 run = 25 ft down, 25 ft back)
5 tuck-ups
10 air squats, slow
- Focus on turning fully and then quarter-lunging to touch the floor during the runs.

1 set:
4 shuttle runs
5 V-ups
10 air squats, fast
- Focus on accelerating out of the touch at the start of each run.

Hands-free front squat
• Treat this like squat therapy.

1 set:
2-3 quarter squats
2-3 squats to above parallel
3-5 full-depth squats
- Hold the PVC on the shoulders for all reps.

Pre-workout:
Every 2:00 x 4 sets/arm:
1 DB power clean
1 DB power snatch
1 DB thruster
1 DB overhead squat
- Complete the complex on each arm once every 2:00.
 

1 set:
1:00 couch stretch/leg
1:00 cobra stretch

EMOM 14:
Min. 1 | :30 hollow rock
Min. 2 | :30 strict ring dips
- Try to move for as much for the :30 as possible.
- Goal ring dips: 7-12 reps per :30 interval.
- Substitute with banded ring dips or ring support holds as needed.
 

10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
- Use a C2 Bike, Assault Bike, or Echo Bike.
- Additional monostructural volume to help increase cardiorespiratory endurance and longer workout stamina

Part 1:
5 sets for time:
100-m DB farmers carry (20/35 lb)
- Rest 2:00 between sets.
- Use two DBs.

Part 2:
4 rounds for reps:
:20 walking lunges
:10 rest

Rest 2:00

4 rounds for reps:
:20 box step-ups (20 in)
:10 rest