• 12112025

    Warm Up
    2 min light row or bike (easy pace)

    2 rounds:
    • 10 PVC pass-throughs
    • 10 air squats
    • 5 inchworms + 5 push-ups
    • 10 walking lunges (5/leg)

    1 Round
    • 10 leg swings (front/back, per leg)
    • 10 arm circles forward/back
    • 10 hip openers (lunge + rotation)

    :30 Shoulder ISOs
    :30 Kb Appriximation

    Strength & Accessory
    Strength
    E90S x10
    1 Clean + 2 Front Squat
    2-3 Strict Pull Up or 8-10 Ring Row

    Accessory
    2 Rounds
    3-5 Strict Press
    :30/:30 Wtd hip flexor hold
    10/10 BOSU SLRDL

    Conditioning
    For Time
    500m Ski
    500m Row
    1000m Bike

    8min cap, stagger to the nearest minute.

  • Athlete Notes

    Alright, team. Squat cleans are about rhythm, not ego—hit that front squat with control.

    Accessory work is where we build the glue: press, hip flexors, single-leg stability.

    Then we fry the legs, lungs, and heart with our Acid Bath – remember, pain is temporary, pride is permanent. Focus on form, keep the transitions tight, and let’s finish strong.

Results

No Results Logged.