Warm-Up
Wall Slides x 10 @ 3030
Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler)

Followed by…

EMOM for 6 minutes (2 sets):
Minute 1 – Paloff Side Steps x 5 reps* (left side)
Minute 2 – Paloff Side Steps x 5 reps* (right side)
Minute 3 – Plank Shoulder Taps x 30 seconds
*Each rep is 3 steps out then back in & totally under control

Accessory Work
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps
Station 2 – Landmine Press (left) x 8 reps
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 4 – 100-Farmer’s Carry with Heavy Kettlebells

Conditioning
Three sets for max reps of
60 seconds of Dumbbell Box Step-Overs
60 seconds of Strict Handstand Push-Ups or HSPU off a box
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups or Scaled Strict Pull Ups
Rest 60 seconds