Session 1
Warm up - 2 sets of: couch stretch (30 sec each), pigeon stretch, 90/90 hip stretch (5 reps each side), ankle/stair stretch, 3 sets of: 10 calorie bike erg + 15 hollow rocks + 15 air squats.
Back Squats
7 x 5 Reps @ 75% (+5-10# from last time)
*All sets at the same weight, try and add a little bit from last time we did the 7 x 5.
5 Rounds (New round every 4:00)
25/20 Calorie Row
20 Chest to Bar Pull Ups
15 Shoulder to Overhead 135/95#
if you fall off or the round catches you just rest 90 seconds after each round!
Session 2
AMRAP 20 minutes
8 Strict HSPU
8 Devil’s Press 50/35#
80 Double unders
8 Strict HSPU
8 Devil’s Press 50/35#
20 GHD Sit Ups