High Country Vigour

Bench Press 8x15 8x25 3x5x30

Clean & Press Working from Hang Position 5x15 5x25 5x25 Clean Complex -Clean Deadlift -Hang Power Clean -Front Squat -Strict Press 5x25

Deadlift 8x35 8x45 5x45 5x45 Upright Rows 8x15 8x20

Metcon 5 rounds of 40 seconds work 20 seconds rest Station 1 - Ski Erg (4-5 cal/round) Station 2 - KBS (12#, 16-18/round) Push-up Technique Finisher

Back Squat 5x15 8x25 5x35 3x45 Alt DB Curl 3x8x8# DB OH Press 1x8x8s

Strict Press 12x15 10x20 4x25 6x23 4x25 2x27 ---- EMOM Station 1 - 8 Alt Rev Lunge Station 2 - 4 Burpees

5 Rounds of: 30 rope skips 10 ring rows

Back Squat  8x15 8x25 8x35 8x45 8x45 tempo --- Metcon 5 Rounds 20 Alt Rev Lunge 8-6-4-4-4 Burpee Box Jump (18" box) 

Bench Press 8x15 8x25 6x30 4x35 (2 boards) 2x35 (2 boards) --- Alt DB Curl 3x10x8# --- Triceps DB OH Extension 3x8x15#

6 Rounds of 10 air squat - 5-4-3-2-1-1 push-ups - 8 sit-ups --- 3 sets basketball throw -- lateral hops over parallette

Deadlift 8x35 8x45 8x45 8x50 -- Bent Over Rows 3x8x15 -- Air Squat - Sit-up Finisher

Hang from bar - Kip Swings -  Assisted Pull-ups

Clean & Press 15 25 30 -- Clean 35 -- Calisthenics EMOM 10 Station 1 - 10 sit-ups Station 2 - 5 push-ups

Back Squat: 8x15 8x25 8x30 6x35 5x25 tempo 4x25 tempo -- EZ Curls 3x8 Skull Crusher 3x8 Upright Row 3x8

Press: 5x22 3x23.5 3x25 -- Metcon: 1-2-3-4-5-6 DB Squat (7#) Burpee -- Core Finisher