Session 1
Warm up - crossover symmetry, couch stretch, elevated pigeon stretch, hamstring straddle stretch, calf/ankle stair stretch, 2 rounds of: 15 air squats + 10 shoulder rolls + hamstring smash, 2 rounds of: 10 hollow rocks + twisted cross stretch
Back Squats
6 x 6 reps @ 70% + (5-10# from last time we did 6 x 6)
*All sets at the same weight.
15/12 Calorie Ski Erg
12-12-10-10-8-8
Deadlifts 225/175#
TTB + Bar Muscle Ups (so one TTB then one Mu not 12 ttb and 12 MUs)
*Rest 1 minute after rounds 1, 3, and 5 and rest 2 minutes after rounds 2 and 4.
Session 2
warm up - crossover symmetry, 2 Rounds of: 10 shoulder rolls + 25 double unders + twisted cross stretch + 25’ HSW
5 Rounds (New round every 4:00)
100’ Handstand Walk
100 Double Unders
15 Burpee Box Jumps 24/20”