Session 1
Warm up - crossover symmetry, 4 rounds of: 10 Air Squats + 15 Hollow Rocks + 1:00 Bike Erg (building intensity each round), worlds greatest stretch (5 reps each side), twisted cross (5 reps each side), 10 Barbell OHS, 5 sets of: 2 behind the neck press + 1 snatch balance, then, 5 Hang Snatch + 5 Snatch (all w/barbell).
Snatch + 2 OHS
-Work up to a heavy set of this complex for the day!
5 Rounds
.75 mile Bike
21-18-15-12-9
Chest to Bar Pull Ups
7 Overhead Squats 185/125# (From the floor)
*Rest 1 minute after each round!
*Round 1 is 21 CTB, round 2 is 18, round 3 is 15… down to 9.
Session 2
Warm up - 2 rounds of: couch stretch (30 sec each side) + 30 sec lacrosse ball behind knee (bent knee up on box, like squat) + hamstring smash (on bar, 30-60 sec) + 5 single leg glute bridge (each leg w/2-3 sec hold at top) + 90/90 hip stretch (10 reps) + 20 air squats
Back Squats
7 x 3 reps @ 85%
*All sets at the same weight, should be heavy, but keep your form together.
4 Rounds (Every 5:00 start new round)
25/20 Calorie Ski Erg
100’ Handstand Walk
100 Double Unders