Session 1
Warm up - Crossover symmetry activation, 2 rounds of: 20 Calorie Bike Erg (Mix in 2 x 10 seconds hard in there) + 12 Band Face Pulls + 10 Tempo Push Ups (Elevated on bench) + 10 shoulder rolls + stretch lat/pec
Speed Bench
10 x 3 reps @ 55-60%
w/60 seconds rest
6 Rounds
AMRAP 2 minutes:
300m Run
Max Calorie Bike Erg w/time remaining
*Rest 1 minute between rounds
5 Rounds for quality
4 Strict Weighted Pull Ups/Chin ups (Underhand grip, + 45% of BW)
10 Weighted Hip Extensions w/10 second pause @ top of last rep
18 Single Leg KB Deadlifts (9 each leg, hold One KB in opposite hand of opposite leg)
Session 2
Warm up - hamstring smash (2 min each side), elevated pigeon (30 sec each side) then, 2 rounds of: couch stretch 30 seconds + 10 shoulder rolls + kip swings + ankle mobility + 15 air squats varying stance width.
Box Squats
5x10 - Ramp weight every set
5 Rounds (3:00 Min Rounds)
60 Double Unders
20 Toes to Bar
Max Reps atlas stone to chest
*Rest 1 minute between each round