General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
For Time:
3 rds of…
400 M Run
12 Med Ball Cleans @20/14
12 Box jumps@24/20
12 Wall Ball Shots
400 M Row
rest 1:30 after each rd.
General Warm-Up
1:30 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
10 Alternating Arm Swings
-
2 Sets:
8 Scapular Pull-Ups
10 Hollow Rocks
8/8 Single Arm Dumbbell Bent Over Row @ Light Load (Priming the Lats and Grip for Rope Climbs)
Specific Prep
3/3 Single Arm Rope Rows
3 Pull to Stands
3 Rope Foot Clamps and Stand
-
1-2 Rope Climbs @ Half Height or working modification for the day
-
2-3 Sets: Starting Light then working to working loads
6-8 Supine Grip Bent Over Barbell Row (Flat back, hips still, drive the bar to the belly)
6-8 Dual Dumbbell Hammer Curls @ Warm-Up Loads
-
Use to confirm barbell load, dumbbell loads, and the rope climb variation before the first working set.
Every 4:00 x 4 Sets
3/2 Rope Climbs
12 Supine Grip Bent Over Barbell Row
18 Dual Dumbbell Hammer Curls
Suggested Loads
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 30/20lb (14/9kg)
• Loads are suggested, not prescribed; pick weights that keep all 12 rows strict and all 18 curls in two sets or fewer on the final round.
• Rope climbs come first while grip is fresh, get up and down under control rather than racing the interval.
• Aim to finish each set around 2:30-3:00 so there is real rest before the next interval starts.
For Quality
4 Sets:
10/10 Russian Twist Medball Throw
:30 Weighted Sorenson Hold
1:00 Forearm Plank Hold
For Quality:
3 Sets:
:30/:30 Banded Lat Hang (tall spine, let the ribs drop, nasal breathing)
:30/:30 Barbell or Ball Forearm Smash (slow passes, elbow to wrist)
8/8 Supinated Wall Slides (thumb to the wall, open the biceps, exhale at end range)
:30 Puppy Dog Pose (chest heavy, long exhale)
25ft/7.5m Quadruped Crawl (easy tempo, load the hands, unload the head)
Move slow here. The rope and the rows took the lats, forearms and elbows, so we're giving length back to the front of the arm and space to the shoulder. Nothing should feel like effort; if you're gripping, back off and breathe.
