Session 1
Warm up - couch stretch, twisted cross stretch, pigeon stretch, 1k Bike erg, 2 rounds of: 15 shoulder rolls + 15 Hollow rocks + spiderman stretch, then 1k Bike erg, warm up HSW, get a few GHD’s, then roll into workout…
For time:
4000m Bike
Then,
4 Rounds:
30 GHD Sit Ups
100’ Handstand Walk
Then,
4000m Bike
Session 2
Warm up - couch stretch, worlds greatest stretch (3 reps each side), 2 rounds of: 10 air squats + 5 slow high hang muscle cleans (Just the pull) + front rack stretch + 5 Front Squats (w/barbell) + ankle/calf stair stretch + 5 high hang squat cleans (Just jump and pull under)
Squat Clean + Front Squat
1,1,1,1,1
*Work up to a heavy set of this complex for the day!
3 Rounds (Every 6:00 start new round)
5-4-3-2-1
Squat Cleans (1:1)
*You do 5 reps, rest 1:1, 4 reps, rest 1:1, 3 reps, rest 1:1… etc. 225# 175#