Session 1
Warm up - crossover symmetry, elevated pigeon stretch, couch stretch, calf/ankle stair stretch, 2 rounds of: 10 shoulder rolls + 10 barbell deadlifts + 10 kip swings, then 2 rounds of 50’ light sled walk/push + 8 deadlifts 135/95 + 3-4 Kip to dip (MU minus the dip), then work up to barbell weight and sled weight…
5 Rounds (New round every 4:00)
100’ Sled Push (+180/135#)
9-12-15-18-21 Deadlifts 175-225 lbs
100 M Air Runner Sprint
Session 2
5 Rounds: 2 Min Rest After Each Round
4 Clusters
100’ Handstand Walk
4 Clusters
100 Double Unders
*Clusters 2 TTB 1 Pull Up 1 Muscle Up