Monday
AM Session
Warm up - 0:30 second HS Hold + 20 air squats + 0:30 second HS Hold + 10 shoulder rolls + 10 OHS + 0:30 second HS Hold + spiderman stretch + 0:30 second HS Hold + 10 shoulder rolls + 10 OHS
Pause Overhead Squat
3 x 3 reps @ (75-85%)
*Looking to build some stability in the bottom position. Stay active in the bottom don’t just relax in the hole.
“18.3”
2 Rounds
100 Double Unders
20 Overhead Squats 115/75#
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatch 50/35#
100 Double Unders
12 Bar Muscle ups
*14 Minute time CAP See how this compares to your 2018 score
PM Session
Warm up - hamstring smash (2 min each leg) w/barbell in rack, lacrosse ball behind knee (1-2 min each side, bend knee), 2 rounds of: couch stretch (30 sec each) + 20 air squats + spiderman stretch + 20 single leg touches (10 each)
Back Squats
7 x 5 reps @ 75%
8 Min AMRAP
4 Devil Press 50/35
8 TTB
7 Rounds (New round every 4:00)
27/24 Calorie Row
18 KBS
9 Strict Deficit HSPU 3.5/2”