STRENGTH Deadlift 4 reps @ 60% 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% DYNAMIC EFFORT Deadlift 4 reps every minute on the minute @ 60% for 10 minutes ACCESSORIES (optional) Barbell hip thrusts 3 x 10 Lying Hamstring curls 3 x 10 walking lunges 20 metres x 5 MET CON (optional) 15 minute AMRAP 6 pull-ups 10 Box jumps 8 calorie ski-erg

Active recovery day 10-15 minutes on rowing machine followed by Limber 11 (see video below) Plus any other stretching or mobility you need to do

Hands-on Time= 25 Mins Total Time= 25 Mins Yield= Serves 6 Ingredients 1 1/2 tablespoons canola oil (or other) 1 1/2 cups sliced carrot (thickness of your liking) 1 cup chopped onion 2/3 cup sliced celery 2 cups water about 1 litre of chicken stock (unsalted if possible) 2 teaspoon dried thyme or 4 fresh thyme sprigs 6 ounces whole-grain rotini (such as Barilla; about 2 cups) 350 gram of skinless, boneless left over roast chicken or cooked breast, shredded 3/4 teaspoon salt (

STRENGTH Bench Press 4 reps @ 60% 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% DYNAMIC EFFORT Bench Press 4 reps every minute on the minute for 10 minutes @ 60% ACCESSORIES (optional) Dips 3 x max reps Banded face pulls 4 x max reps Ab wheel 4 x max reps CONDITIONING (optional) 15 AMRAP of: 5 Thrusters 18 KB swing 20 sit-ups

Endurance Pick a cardio RUN – 6 x 400m as fast as you can, rest 2 mins between each ROW – 6 x 400m as fast as you can, rest 2 mins between each LOADED CARRY – 6 x 800m as fats as you can with 35KG, rest 2 mins between each SKI-ERG - 6 x 400m as fast as you can, rest 2 mins between each MET-CON 7 rounds for time: 10 Kettlbell Swings @ 2 Pood 10 Burpees 10 Double-Unders 10 Pull-ups

Strength Squat (front or back) 4 reps @ 60% 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% Dynamic effort Squat (front or back) 4 reps Every minute on the minute for 10 minutes @ 60% Conditioning 15 min AMRAP Barbell Lunges 6 each side Box jumps 13 reps Ab wheel 10 reps