Today is our only doble this week XOXO
Session 1
Warm up - Crossover symmetry activation protocol, 4 x 0:30 sec HS Hold, after each set do one movement, 15 shoulder rolls, 15 air squats, 15 PVC OHS, 15 PVC OHS, then pigeon stretch, spiderman stretch, ankle mobility stretch (on stair).
Overhead Squats
2,2,2,2,2,2,2
*Work up to a heavy 2 with a full pause in the bottom
5 Rounds for time
9 OHS 115/75#
7 Bar Facing Burpees
5 Bar Muscle Ups
*Rest 3 minutes
5 Rounds for time
9 OHS 115/75#
7 Bar Facing Burpees
5 Bar Muscle Ups
*OHS weight should be one that the mvt can be done unbroken. Do not drop that bar.
Session 2
EMOM x 15 minutes
3 Squat Cleans 185/125#
10 Push Ups
3 Rounds
20 V-ups
20 Hollow hold oblique rocks (Rock side to side or from glute to glute)
20 Roll outs
3 Sets
15 Weighted Hip Extensions + 15 second Hold at top of last rep
100’ Walking Lunge
20 single leg deadlifts (10 each leg)