Sat Jul 18

Train/Move
Every 4 Min x 5 Sets:
12/9 Cal Echo Bike
12/9 Cal Ski/Row
6 Shuttle Runs (2 x 25’ = 1)
5 Wall Walks

Warm-up
3 Min Cardio of Choice
2 Sets:
10 Banded Good Mornings
4/4 Turkish Get-up @ Light Load
3/3 Kettlebell Windmills @ Light Load
5 Burpee Broad Jumps

Strength
Alternate Every 2 Mins x 4 Each:
5 Dead-Stop Deadlift: Build to heavy
8 Tempo Dumbbell Bench Press @ 31X1

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Stimulus
Strength: start at 60-70% and build to a heavy set of deadlifts for the day, coupled with the tempo DB bench press with a 3s lowering, 1s pause on the chest, an eXplosive press, and 1s pause at the top

Train/Move: complete the work within 3 minutes, adjust calories and number of wall walks as needed to ensure you are getting enough rest

Saturday Weightlifting (26)
3 Sets:
2-6 Strict Weighted Pull-ups
10/10 Filly Z-Press
15 Banded Glute Bridges
10-15 Jackknife
10/10 Banded Birddog
10 GHD Back Extensions

Slow Snatch w/Empty Bar: 3 x 3

Snatch: 5 x 2 @ 78%

Hang Muscle Clean + Muscle Clean: 5 x (1 + 2) @ technical weights (light)

Clean Pull + Hang Clean + Front Squat + Clean + Jerk
2 @ 75%, 2 @ 78%