Jon Colborn

Recovery Work 2x 10 minutes Row 5 minutes Jog 10 minutes Assault Bike 5 minutes Ski Erg + 20 minutes of skill work Ring Hanging

A. Box Jump – 4×1.1.1.1 (higher than last week) B. Reverse Medball Toss – 5×1.1.1 (focus on height and hip extension) https://www.youtube.com/watch?v=k9UmX3tLQ_4 C. No Hook No

A. 9 minute EMOM 1 – 30-sec Scap Pull-Ups (slow and controlled) 2 – 30-sec Wall Facing Handstand Hold 3 – 6 Depth Plyo Push-Ups https://www.youtube.com/watch?v=kUycIu7qM4o

A. 9 minute EMOM 1 – 30-sec Contralateral Deadbug https://www.youtube.com/watch?v=bQkwJfebYA8 2 – 20-sec Captain Morgan/side https://www.youtube.com/watch?v=Gk3Id1hK508&t=51s 3 – 30-sec Sorenson Hold B. Power Snatch – Build to

Rest Day

A. 9 minute EMOM 1 – 5/arm Off-Set Ring/TRX Row 2 – 3 Wall Climbs 3 – 6 Medball Slams B. Strict Supinated Pull-Ups –

A. 9 minute EMOM 1 – 30-sec Ring FLR 2 – 20-sec/side Suitcase Hold 3 – 8 Dynamic GHR https://www.youtube.com/watch?v=lZbONXtf07g (first variation in video) B. Power Clean

Recovery Work 15 minutes Row 15 minutes Jog 15 minutes Assault Bike 15 minutes Ski Erg + 20 minutes of skill work Strict Muscle Ups

A. Box Jump – 3×1.1.1.1.1 (use a moderate to challenging height) B. Reverse Medball Toss – 5×1.1.1 (focus on height and hip extension) https://www.youtube.com/watch?v=k9UmX3tLQ_4 C. No

A. 9 minute EMOM 1 – 30-sec Scap Pull-Ups (slow and controlled) 2 – 30-sec Wall Facing Handstand Hold 3 – 6 Depth Plyo Push-Ups https://www.youtube.com/watch?v=kUycIu7qM4o