Warm Up:
- Walkouts 
- Band Pull Aparts
- Gorilla Squats
- Squat + External Rotations
- BB Only Kang Squats 
- Bike or Row

DT Prep Work:
A. Deadlift
B. Hang Power Clean
C. Push Press

"Grace" FOR TIME:
- Power Clean & Press

REST 10 minutes

BW Finisher FOR TIME:
A. Run
B. Air Squats
C. Push Ups

- Walkouts x3
- Band Pull Aparts x10
- Gorilla Squats x10
- Squat + External Rotations x10 each side
- BB Only Kang Squats x10
- Bike or Row x5min @80%

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight Leg Walkout

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla Squats

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations (ea)

- Stand with a barbell on your back
- Hinge forward at the waist in a good morning motion
- Drop your butt down and bend your knees until you are in the bottom of a squat position 
- Raise your butt back up to the good morning position
- Stand back up to full extension

BB Only Kang Squat

- Work for time, distance, or calories
- Increase speed as comfortable

Bike or Row @80%

Warm Up

A. Deadlift x12
B. Hang Power Clean x9
C. Push Press x6

(M:40kg/W:15kg)

(M:40kg/W:15kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Deadlift

(M:40kg/W:15kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Barbell Hang Power Clean

(M:40kg/W:15kg)

- Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

Barbell Push Press

DT Prep Work

30 Power Clean & Press FOR TIME
(M:60kg/W:30kg)

Substitute with DB’s if needed (M:2x25kg/W:2x10-12kg)

REST 10 minutes before beginning BW Finisher

(M:60kg/W:30kg)

- Perform a power clean and press using a barbell

Barbell Power Clean + Press

GRACE

FOR TIME:

A. Run 400m-200m-100m-50m-400m
B. Air Squats 30-25-20-30
C. Push Ups 20-15-12-20

- Run at a good pace for you 
- Increase speed and intensity as you progress

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air Squats

- Elbows in slightly and make sure to bring your chest to the floor
- Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Ups

Sprint

BW Finisher

W3/D5 BROKEN "DT" EMOM

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W3/D5 BROKEN "DT" EMOM

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