Session 1
Crossover Symmetry Activation protocol, 4 rounds of: 1 minute bike erg + 0:30 second HS Hold, 2 sets of: pec stretch + lat stretch + 10 kip swings/5 pull ups + 5 single arm db strict press (each arm)
0:00-5:00 complete:
2 Rounds
20/15 Calorie Assault Bike
15 Pull Ups
10 Push Press @bodyweight
@ 5:00 start:
2 Rounds
20/15 Calorie Assault Bike
15 Pull Ups
10 Push Press @BW
@ 10:00 start:
2 Rounds
20/15 Calorie Assault Bike
15 Pull Ups
10 Push Press @BW .
6 Sets for quality
3 Strict Weighted Pull Ups
12 Bar Dips (Bar behind back, feet up on bench level with hands)
15 V-Ups
Session 1
EMOM x 10 minutes
2 Front Squats @ 70% + 6 Burpees
With a partner:
2 Rounds for time
100 Calorie Ski Erg
100yd HSW
100yd Sled Push