Session 1
Warm up - 1k easy row, crossover symmetry, 2 rounds of: 15 shoulder rolls + 15 air squats + 5 burpee over rower + rope climb. stair calf stretch, pigeon stretch, Then quick: 10 cal row + 5 burpee over rower + rope climb.
Every 3:00 x 6 rounds
18/15 Calorie Row
12 Burpee Over Rower
6 Deadlift Body Weight
*Shooting for this to be under 2:00 for as many rounds as you can!
Session
Warm up - crossover symmetry, lat/pec stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 10 shoulder rolls + 10 single arm DB press (5 each arm) + 3 slow chin ups + 5 strict HSPU
7 Rounds (A new round every 2:00)
3-5 Strict Banded Parallette HSPU (Use assistance as needed to get 3-5 reps)
3 Weighted Chin Ups (Same weight throughout)
4 Rounds (Every 5:00 start new round)
7 DB Cleans 30-50 lbs
20 Wall balls 14-20 lbs
7 DB Cleans 30-50 lbs
20 Wall Balls 14-20 lbs
*Looking for at least 60-90 seconds rest here after each round!