Session 1
Warm up - Couch stretch + pigeon stretch + straddle hamstring stretch, 2 rounds of: 10 shoulder rolls + 10 box step ups + 10 calorie ski erg
10 Rounds (Start a new round every 2:30)
20/16 Calorie Ski Erg
10 Step Ups 20” (100/70#)
Session 2
Warm up - Couch stretch, pigeon stretch, 2 rounds of: worlds greatest stretch + 10 barbell power cleans + front rack stretch + 20 single leg touches (10 each leg)
Power Cleans
5 x 1 reps Heavy (83% for me)
5 x 1 reps Heavier (88% for me)
5 Rounds for time
5 Power Cleans 225/165
20 GHD Sit Ups
100’ Handstand Walk (unbroken)