Session 1
Warm up - Couch stretch (60 sec each), seated quad stretch, spiderman stretch (3-4 reps each side), pigeon stretch, 2 rounds of: 15 air squats + 10 single leg touches (5 each leg) + ankle/calf stair stretch, do 3 x 4 warm up reps @ light weight, then work up…
Back Squats
8 x 4 reps @ 80% + (Add 5-10# from last time we did 8 x 4)
3 Rounds (New round every 8:00)
18/15 Calorie Row
12 Burpee Over Rower
90’ Handstand Walk (30’ Increments)
*Rest 1 minute
18/15 Calorie Row
12 Burpee Over Rower
18 Ring Pull Ups
*Rest until the 8:00 mark…
Session 2
Warm up - spiderman stretch, straddle stretch, squat hold, ankle stair stretch, 2 rounds of: 10 calorie bike erg + 10 shoulder rolls + 10 barbell power snatch + crossover symmetry activation drills (2-3 of them).
4 Rounds (1:1)
20 GHD Sit Ups
20/16 Calorie Bike Erg
20 Toes to Bar
10 Power Snatch 185/135#
Snatch
-Build up to a heavy singe for the day today!