3 sets

Alternating Cossack Squats x 12 reps

Ring Support Hold x 10sec + 4sec Negative x 4 total reps

Superman Punches x 15 reps

False Grip Ring Rows x 5 reps + Isometric Hold at Chest x 20sec


Reminder: If you have come in 3 days in a row OR are feeling sore/tired/fatigued, Thursday’s can and should be used for active recovery. Intensity should be low to moderate in order for your body and mind to feel more refreshed for the rest of the week and weekend.

Option 1-

As Many Rounds and Reps as Possible in 15min of:

300m Run/Row/Ski

15 Med Ball Cleans

15 Med Ball Sit-ups

15 Plank Burpees

Option 2-

20min Stroke Rate Row

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