Session 1
Warm up - crossover symmetry activation, Couch stretch (1 min each side), elevated pigeon stretch, ankle/calf stretch, 2 rounds of: 10 air squats (w/pause @ bottom) + 10 shoulder rolls + cossack squat stretch (3 reps each side)
Back Squats
7 x 5 reps @ 75% (+5-10# from last time)
*All sets at the same weight.
AMRAP 20 minutes
15/12 Calorie Row
10 Strict HSPU
5 Single Arm DB Snatch 50/35# (Alternating, 5 each arm)
*REST 1 minute after every 3 rounds you complete
Session 2
Warm up - crossover symmetry, couch stretch, pigeon stretch, twisted cross stretch, 2 rounds of: 10 shoulder rolls + 10 PVC OHS 2 rounds of: 5 Barbell OHS + 25 Du’s, then warm up to workout weight…
Every 3:00 x 6 rounds
75 Double Unders
15 Toes to Bar
7 Squat Snatch 185/205/225 125/145/165
*Do 3 rounds at one weight, then increase weight for the next 2 rounds, then increase weight again for the last round.