DELOAD WEEK!
We are starting our deload week off with a flow workout and this will be our longer workout of the week! The focus for our deload weeks is to help you recover so that you can come back well-rested and stronger. The overall goal for the week is going to be moderate loading and intensity with a focus on quality, sustained movement. These weeks add a ton of value to our progress but also help keep us injury-free. Try to pay attention to how you feel going into the week and then how you feel at the start of the next week. You should notice a difference in how your body feels and performs.

Flow Workout
For quality:
Jog, 1 mi / 2k Row / 3000 Bike
— then —
AMRAP in 8 mins of:
7 L/7 R Single Arm Kettlebell Swings, 53/35 lbs
5 L/5 R Single Arm Kettlebell Front Squats, 53/35 lbs
7 L/7 R Single Arm Kettlebell Push Press, 53/35 lbs
5 L/5 R Single Arm Kettlebell Squat Cleans, 53/35 lbs
20 KB or Banded Good Morning
— then —
Jog, 1 mi / 2k Row / 3000 Bike
— then —
AMRAP in 8 mins of:
3 Toes-to-bars
3 Kipping Pull-ups
3 Bar Muscle-ups
20 AbMat Sit-ups

Goal:
Complete at a RPE of 6/10 and focus on technique and quality of movement.

This should be completed at 60-70% effort. Keep the run at a true jog which means you should be able to have a conversation with a friend while doing it. The kettlebell work is written so you can keep continuous movement. You can still rest between each movement but the exercises have low enough rep ranges to keep you moving and complete them unbroken. Gymnastics work after the second jog is a great way to work on some complexes and controlling the kip. If you have any shoulder issues you can make these strict and sub out a chest-to-bar pull-up for the muscle-up. Keep this workout mellow with the goal of increased heart rate and blood flow being the main focus.

Post Work
1x:
2min per side Banded Hamstring Stretch
1min per side Banded Lying Crossover Stretch