Session 1
Warm up - Couch stretch (1 min each side), pigeon stretch, ankle/calf stair stretch, 2 rounds of: 10 air squats w/pause @ bottom + 10 shoulder rolls + 10 cossack squats (5 each side), then 2-3 warm up sets of 4 for back squat, then work up…
Back Squat
8 x 4 reps @ 80% (+5-10# if you are able from last time)
4 Rounds (New round every 6:00)
24 Wall Ball 20/14#
12 Burpee Box Jump Overs
16 Wall Ball 20/14#
8 Burpee Box Jump Overs
4 L-Sit Rope Climbs
You can also do this with 2 minutes set rest after each round if you are getting less than a minute going every 6.
Session 2
Warm up - 2 rounds of: 250m Row + 10 shoulder rolls + lat/pec stretch + 3-4 Kip to Dip (MU minus the dip)
For time:
500m Row
21 Strict HSPU
7 Muscle Ups
500m Row
15 Strict HSPU
7 Muscle Ups
500m Row
9 Strict HSPU
7 Muscle Ups
*Just a quick gymnastics workout to finish today