Session 1
Warm up - crossover symmetry protocol, lacrosse ball behind knee (bent knee, 20-30 seconds x 2 reps each side), hamstring smash (on barbell in rack), twisted cross stretch (5 reps each side), 2 rounds of: 20 air squats + leg swings (10 each way) + barbell front rack stretch + 10 shoulder rolls + ankle mobility
Halting Clean Deadlift (Stop @ knee) + Clean + Front Squat
(1 + 1 + 1) x 7 sets (Working up)
*Work up in weight each set for a heavy top set for the day!
5 Rounds (New round every 4:30)
25/20 Calorie Row
15 KBS #70#53
10 Box Jumps
5 Ring Muscle Ups
Session 2
Warm up - spiderman stretch (5 reps each side), 20 single leg touches (10 each side), calf/ankle stair stretch, 20 hollow rocks, with light weight: 10 deadlifts + 5 bar facing burpees, then warm up to workout weight get 5 reps and 5 burpees and then get started…
10 Rounds (New round every 2:00)
10 Deadlifts 225/175#
10 Bar Facing Burpees
Pick a weight that is relatively light for you so you can stay unbroken.