Session 1
Warm up - 2 rounds: couch stretch (30 sec) + hamstring stretch +15 air squats (varying stance width) + 10 single leg touches (5 each side) + 10 light barbell deadlifts, then 2 rounds of: 7 GHD + 7 Deadlifts + lat/pec stretch + calf/ankle stretch.
3 Rounds for time
400m Run
40 GHD Sit Ups
7 Deadlifts 405/275
*Choose a weight that is heavy but you can do in no more than 2 sets on the DL.
Speed Bench
10 x 3 reps @ 55-60%
w/60 seconds rest
Session 2
Warm up - 20 shoulder rolls + lat/pec stretch + 10 kip swings, 2 rounds of: 10 calorie row + hamstring straddle stretch + squat hold + 5 burpee over rower + 10 muscle snatch (barbell).
5 Rounds (Start a new round every 3:00)
15/12 Calorie Row
12 Burpees Over Rower
9 Muscle Snatch 115/75#
If it takes you longer than 2:30 just rest a min between rounds
Alternating Minutes x 10 minutes
Odd: 3 Strict Press
Even 20 TTB
80% of 1RM strict press for this.