Closed 4th of July. Enjoy the day with friends and family!
Closed 4th of July. Enjoy the day with friends and family!
General Warm-Up
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20 PVC Pipe Prayer Stretch
10 Alternating Arm Swings
8/8 Hand to Hand Wrist Circles
:15/15 Active Scorpion Stretch
:15/:15 Alternating Iron Cross Stretch
-
2 Sets (Priming the Overhead and Receiving Positions): Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat (:02 pause in the bottom)
-
Specific Barbell Prep
3 Power Snatch + 3 Overhead Squat @ 40%
2 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 50%
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 55%
-
Load to 60% for Set 1.
Loading Notes: % of 1RM Snatch, building over the course of 6 sets to a Heavy for the Day
• Focus: Smooth and patient from the floor, speed through the hips, with a quick turnover and punch into the catch
• Look to increase loads on each set starting at 60% and ending around 75-80% of 1RM
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Score = Rounds + Reps
Dumbbell: 1 x 70/50lb (32/22.5kg)
Double Jump Lateral Burpee: Chest to deck, two feet jump laterally over the dumbbell, one jump back
Goals: 6-8 Rounds (through the 12s into the 14s-16s)
Stimulus: High Intensity Couplet
RPE: 8.5/10
Primary Objective: Complete the dumbbell snatch unbroken through the round of 8.
Secondary Objective: Hold a steady burpee cadence from the first round to the last.
Level 2:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Level 1:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Lateral Burpee Step Over
Dumbbell: 1 x 35/25lb (15/12kg)
Masters 55+:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Competitor:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Romanian Deadlifts
8/8 Seated Dumbbell External Rotation
:30 Hollow Hold
Keep the external rotations light and slow; the goal is control through the back of the shoulder after a day of overhead volume.
General Warm-Up
400m Run
-
10/10 Alternating Leg Swings (Front to Back)
10/10 Quadruped Thoracic Rotations
:15/:15 Crossbody Lat Stretch
:20/:20 Half Kneeling Ankle Rocks
-
Specific Prep
2 Sets:
200m Run (building pace, tall posture and quick turnover)
6 Scapular Pull-Ups
6 Bar Kip Swings (long body, push the bar away at the front)
4 Elevator Pull-Ups or Jumping Pull-Ups
10 Air Squats
8 Dual Dumbbell Step-Ups @ warm-up weights
-
Practice the Farmers Shuttle Step-Overs: Here we are looking to practice the technique on each Step-Over as over and back, as well as line to line of where the Shuttle Step-Over will move to. Remember the Final round is 250ft (75m) of Farmers Carry and 10 Step-Overs.
For Time
5 Rounds
400m Run
15 Chest to Bar Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Farmers Shuttle Step-Over Standard: 1 Rep = 25ft (7.5m) Farmers Carry + 2 Box Step-Overs (over and back) + 25ft (7.5m) Farmers Carry. Reps ascend each round, totaling 750ft (225m) of carries and 30 Box Step-Overs.
#TEAMPRVNTUESDAY Workout
Time Cap: 30:00
Score = Time
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Run Alternatives: 12 Shuttle Runs / 900/800m BikeErg / 500/450m Row / 440/395m SkiErg
Goals: 21:00-26:00
Stimulus: Grip, Gymnastics Pulling Capacity, Leg Stamina
RPE: 8.5/10
Primary Objective: Sustained aerobic conditioning and gymnastics stamina under accumulating grip and lower-body fatigue.
Secondary Objective: Loaded carry endurance, midline stability, and efficient transitions as the shuttle volume climbs.
Level 2:
For Time
5 Rounds
400m Run
15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Level 1:
For Time
5 Rounds
200m Run
10 Banded Pull-Ups or 15 Ring Rows
12 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 25/15lb (12/7kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in or Lower
Masters 55+:
For Time
5 Rounds
400m Run
10 Chest to Bar Pull-Ups or 15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in
Competitor:
For Time
5 Rounds
400m Run
20 Chest to Bar Pull-Ups
20 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 70/50lb (32/22.5kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Hotel Gym / Travel:
For Time
5 Rounds
400m Run or 2:00 Machine of Choice
10 Strict Pull-Ups
10 Dumbbell Thrusters
6-8-10-12-14 Dual Dumbbell Step-Overs (Bench)
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
4 Sets:
10/10 Single Arm Dumbbell Row, moderate
10/10 Single Leg Foot Elevated Glute Bridge
:30 Weighted Sorenson Hold
:45 Weighted Plank
General Warm-Up
400m Run
-
10/10 Alternating Leg Swings (Front to Back)
10/10 Quadruped Thoracic Rotations
:15/:15 Crossbody Lat Stretch
:20/:20 Half Kneeling Ankle Rocks
-
Specific Prep
2 Sets:
200m Run (building pace, tall posture and quick turnover)
6 Scapular Pull-Ups
6 Bar Kip Swings (long body, push the bar away at the front)
4 Elevator Pull-Ups or Jumping Pull-Ups
10 Air Squats
8 Dual Dumbbell Step-Ups @ warm-up weights
-
Practice the Farmers Shuttle Step-Overs: Here we are looking to practice the technique on each Step-Over as over and back, as well as line to line of where the Shuttle Step-Over will move to. Remember the Final round is 250ft (75m) of Farmers Carry and 10 Step-Overs.
For Time
5 Rounds
400m Run
15 Chest to Bar Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Farmers Shuttle Step-Over Standard: 1 Rep = 25ft (7.5m) Farmers Carry + 2 Box Step-Overs (over and back) + 25ft (7.5m) Farmers Carry. Reps ascend each round, totaling 750ft (225m) of carries and 30 Box Step-Overs.
#TEAMPRVNTUESDAY Workout
Time Cap: 30:00
Score = Time
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Run Alternatives: 12 Shuttle Runs / 900/800m BikeErg / 500/450m Row / 440/395m SkiErg
Goals: 21:00-26:00
Stimulus: Grip, Gymnastics Pulling Capacity, Leg Stamina
RPE: 8.5/10
Primary Objective: Sustained aerobic conditioning and gymnastics stamina under accumulating grip and lower-body fatigue.
Secondary Objective: Loaded carry endurance, midline stability, and efficient transitions as the shuttle volume climbs.
Level 2:
For Time
5 Rounds
400m Run
15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Level 1:
For Time
5 Rounds
200m Run
10 Banded Pull-Ups or 15 Ring Rows
12 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 25/15lb (12/7kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in or Lower
Masters 55+:
For Time
5 Rounds
400m Run
10 Chest to Bar Pull-Ups or 15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in
Competitor:
For Time
5 Rounds
400m Run
20 Chest to Bar Pull-Ups
20 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 70/50lb (32/22.5kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Hotel Gym / Travel:
For Time
5 Rounds
400m Run or 2:00 Machine of Choice
10 Strict Pull-Ups
10 Dumbbell Thrusters
6-8-10-12-14 Dual Dumbbell Step-Overs (Bench)
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
4 Sets:
10/10 Single Arm Dumbbell Row, moderate
10/10 Single Leg Foot Elevated Glute Bridge
:30 Weighted Sorenson Hold
:45 Weighted Plank
General Warm-Up
400m Run
-
10/10 Alternating Leg Swings (Front to Back)
10/10 Quadruped Thoracic Rotations
:15/:15 Crossbody Lat Stretch
:20/:20 Half Kneeling Ankle Rocks
-
Specific Prep
2 Sets:
200m Run (building pace, tall posture and quick turnover)
6 Scapular Pull-Ups
6 Bar Kip Swings (long body, push the bar away at the front)
4 Elevator Pull-Ups or Jumping Pull-Ups
10 Air Squats
8 Dual Dumbbell Step-Ups @ warm-up weights
-
Practice the Farmers Shuttle Step-Overs: Here we are looking to practice the technique on each Step-Over as over and back, as well as line to line of where the Shuttle Step-Over will move to. Remember the Final round is 250ft (75m) of Farmers Carry and 10 Step-Overs.
For Time
5 Rounds
400m Run
15 Chest to Bar Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Farmers Shuttle Step-Over Standard: 1 Rep = 25ft (7.5m) Farmers Carry + 2 Box Step-Overs (over and back) + 25ft (7.5m) Farmers Carry. Reps ascend each round, totaling 750ft (225m) of carries and 30 Box Step-Overs.
#TEAMPRVNTUESDAY Workout
Time Cap: 30:00
Score = Time
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Run Alternatives: 12 Shuttle Runs / 900/800m BikeErg / 500/450m Row / 440/395m SkiErg
Goals: 21:00-26:00
Stimulus: Grip, Gymnastics Pulling Capacity, Leg Stamina
RPE: 8.5/10
Primary Objective: Sustained aerobic conditioning and gymnastics stamina under accumulating grip and lower-body fatigue.
Secondary Objective: Loaded carry endurance, midline stability, and efficient transitions as the shuttle volume climbs.
Level 2:
For Time
5 Rounds
400m Run
15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Level 1:
For Time
5 Rounds
200m Run
10 Banded Pull-Ups or 15 Ring Rows
12 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 25/15lb (12/7kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in or Lower
Masters 55+:
For Time
5 Rounds
400m Run
10 Chest to Bar Pull-Ups or 15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in
Competitor:
For Time
5 Rounds
400m Run
20 Chest to Bar Pull-Ups
20 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 70/50lb (32/22.5kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Hotel Gym / Travel:
For Time
5 Rounds
400m Run or 2:00 Machine of Choice
10 Strict Pull-Ups
10 Dumbbell Thrusters
6-8-10-12-14 Dual Dumbbell Step-Overs (Bench)
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
4 Sets:
10/10 Single Arm Dumbbell Row, moderate
10/10 Single Leg Foot Elevated Glute Bridge
:30 Weighted Sorenson Hold
:45 Weighted Plank
General Warm-Up
400m Run
-
10/10 Alternating Leg Swings (Front to Back)
10/10 Quadruped Thoracic Rotations
:15/:15 Crossbody Lat Stretch
:20/:20 Half Kneeling Ankle Rocks
-
Specific Prep
2 Sets:
200m Run (building pace, tall posture and quick turnover)
6 Scapular Pull-Ups
6 Bar Kip Swings (long body, push the bar away at the front)
4 Elevator Pull-Ups or Jumping Pull-Ups
10 Air Squats
8 Dual Dumbbell Step-Ups @ warm-up weights
-
Practice the Farmers Shuttle Step-Overs: Here we are looking to practice the technique on each Step-Over as over and back, as well as line to line of where the Shuttle Step-Over will move to. Remember the Final round is 250ft (75m) of Farmers Carry and 10 Step-Overs.
For Time
5 Rounds
400m Run
15 Chest to Bar Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Farmers Shuttle Step-Over Standard: 1 Rep = 25ft (7.5m) Farmers Carry + 2 Box Step-Overs (over and back) + 25ft (7.5m) Farmers Carry. Reps ascend each round, totaling 750ft (225m) of carries and 30 Box Step-Overs.
#TEAMPRVNTUESDAY Workout
Time Cap: 30:00
Score = Time
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Run Alternatives: 12 Shuttle Runs / 900/800m BikeErg / 500/450m Row / 440/395m SkiErg
Goals: 21:00-26:00
Stimulus: Grip, Gymnastics Pulling Capacity, Leg Stamina
RPE: 8.5/10
Primary Objective: Sustained aerobic conditioning and gymnastics stamina under accumulating grip and lower-body fatigue.
Secondary Objective: Loaded carry endurance, midline stability, and efficient transitions as the shuttle volume climbs.
Level 2:
For Time
5 Rounds
400m Run
15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Level 1:
For Time
5 Rounds
200m Run
10 Banded Pull-Ups or 15 Ring Rows
12 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 25/15lb (12/7kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in or Lower
Masters 55+:
For Time
5 Rounds
400m Run
10 Chest to Bar Pull-Ups or 15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in
Competitor:
For Time
5 Rounds
400m Run
20 Chest to Bar Pull-Ups
20 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 70/50lb (32/22.5kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Hotel Gym / Travel:
For Time
5 Rounds
400m Run or 2:00 Machine of Choice
10 Strict Pull-Ups
10 Dumbbell Thrusters
6-8-10-12-14 Dual Dumbbell Step-Overs (Bench)
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
4 Sets:
10/10 Single Arm Dumbbell Row, moderate
10/10 Single Leg Foot Elevated Glute Bridge
:30 Weighted Sorenson Hold
:45 Weighted Plank
General Warm-Up
400m Run
-
10/10 Alternating Leg Swings (Front to Back)
10/10 Quadruped Thoracic Rotations
:15/:15 Crossbody Lat Stretch
:20/:20 Half Kneeling Ankle Rocks
-
Specific Prep
2 Sets:
200m Run (building pace, tall posture and quick turnover)
6 Scapular Pull-Ups
6 Bar Kip Swings (long body, push the bar away at the front)
4 Elevator Pull-Ups or Jumping Pull-Ups
10 Air Squats
8 Dual Dumbbell Step-Ups @ warm-up weights
-
Practice the Farmers Shuttle Step-Overs: Here we are looking to practice the technique on each Step-Over as over and back, as well as line to line of where the Shuttle Step-Over will move to. Remember the Final round is 250ft (75m) of Farmers Carry and 10 Step-Overs.
For Time
5 Rounds
400m Run
15 Chest to Bar Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Farmers Shuttle Step-Over Standard: 1 Rep = 25ft (7.5m) Farmers Carry + 2 Box Step-Overs (over and back) + 25ft (7.5m) Farmers Carry. Reps ascend each round, totaling 750ft (225m) of carries and 30 Box Step-Overs.
#TEAMPRVNTUESDAY Workout
Time Cap: 30:00
Score = Time
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Run Alternatives: 12 Shuttle Runs / 900/800m BikeErg / 500/450m Row / 440/395m SkiErg
Goals: 21:00-26:00
Stimulus: Grip, Gymnastics Pulling Capacity, Leg Stamina
RPE: 8.5/10
Primary Objective: Sustained aerobic conditioning and gymnastics stamina under accumulating grip and lower-body fatigue.
Secondary Objective: Loaded carry endurance, midline stability, and efficient transitions as the shuttle volume climbs.
Level 2:
For Time
5 Rounds
400m Run
15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Level 1:
For Time
5 Rounds
200m Run
10 Banded Pull-Ups or 15 Ring Rows
12 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 25/15lb (12/7kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in or Lower
Masters 55+:
For Time
5 Rounds
400m Run
10 Chest to Bar Pull-Ups or 15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in
Competitor:
For Time
5 Rounds
400m Run
20 Chest to Bar Pull-Ups
20 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 70/50lb (32/22.5kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Hotel Gym / Travel:
For Time
5 Rounds
400m Run or 2:00 Machine of Choice
10 Strict Pull-Ups
10 Dumbbell Thrusters
6-8-10-12-14 Dual Dumbbell Step-Overs (Bench)
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
4 Sets:
10/10 Single Arm Dumbbell Row, moderate
10/10 Single Leg Foot Elevated Glute Bridge
:30 Weighted Sorenson Hold
:45 Weighted Plank
General Warm-Up
400m Run
-
10/10 Alternating Leg Swings (Front to Back)
10/10 Quadruped Thoracic Rotations
:15/:15 Crossbody Lat Stretch
:20/:20 Half Kneeling Ankle Rocks
-
Specific Prep
2 Sets:
200m Run (building pace, tall posture and quick turnover)
6 Scapular Pull-Ups
6 Bar Kip Swings (long body, push the bar away at the front)
4 Elevator Pull-Ups or Jumping Pull-Ups
10 Air Squats
8 Dual Dumbbell Step-Ups @ warm-up weights
-
Practice the Farmers Shuttle Step-Overs: Here we are looking to practice the technique on each Step-Over as over and back, as well as line to line of where the Shuttle Step-Over will move to. Remember the Final round is 250ft (75m) of Farmers Carry and 10 Step-Overs.
For Time
5 Rounds
400m Run
15 Chest to Bar Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Farmers Shuttle Step-Over Standard: 1 Rep = 25ft (7.5m) Farmers Carry + 2 Box Step-Overs (over and back) + 25ft (7.5m) Farmers Carry. Reps ascend each round, totaling 750ft (225m) of carries and 30 Box Step-Overs.
#TEAMPRVNTUESDAY Workout
Time Cap: 30:00
Score = Time
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Run Alternatives: 12 Shuttle Runs / 900/800m BikeErg / 500/450m Row / 440/395m SkiErg
Goals: 21:00-26:00
Stimulus: Grip, Gymnastics Pulling Capacity, Leg Stamina
RPE: 8.5/10
Primary Objective: Sustained aerobic conditioning and gymnastics stamina under accumulating grip and lower-body fatigue.
Secondary Objective: Loaded carry endurance, midline stability, and efficient transitions as the shuttle volume climbs.
Level 2:
For Time
5 Rounds
400m Run
15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Level 1:
For Time
5 Rounds
200m Run
10 Banded Pull-Ups or 15 Ring Rows
12 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 25/15lb (12/7kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in or Lower
Masters 55+:
For Time
5 Rounds
400m Run
10 Chest to Bar Pull-Ups or 15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in
Competitor:
For Time
5 Rounds
400m Run
20 Chest to Bar Pull-Ups
20 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 70/50lb (32/22.5kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Hotel Gym / Travel:
For Time
5 Rounds
400m Run or 2:00 Machine of Choice
10 Strict Pull-Ups
10 Dumbbell Thrusters
6-8-10-12-14 Dual Dumbbell Step-Overs (Bench)
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
4 Sets:
10/10 Single Arm Dumbbell Row, moderate
10/10 Single Leg Foot Elevated Glute Bridge
:30 Weighted Sorenson Hold
:45 Weighted Plank
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Back Slaps
10 Bend and Bow
:15/:15 Couch Stretch
8/8 Quadruped Thoracic Rotations
-
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
:20 Superman Hold
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
-
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.
