Sometimes finding strength through meditation requires peace and quiet, other times a heavy barbell

Warm Up

"freeze dance"
On a 3:00 clock, music plays and athletes run in a wide circle around the gym, every time the music stops athletes must stop and perform 3 fast burpees then start running again.

3 rounds with barbell:
7 Romanian DL
7 BB Rows
7 Squats (front or back)
7 Strict Press

Mobility:
~ Side Lunges
~ Kicks
~ Banded OH
~Tspine/Lat Smash

Performance & Sport

A. Back Squat
5x5, across

B. "Mulched"
AMRAP 10:00
Buy In: 1000m Row
AMRAP time Remaining:
3-6-9-12-15-18-etc…
Lateral Burpees
Thrusters (95/65)
C2B Pull Ups

C. KB Rows 3x20 (10 each side)