Monday
Session 1
Warm up - straddle hamstring stretch + kneeling quad stretch + spiderman stretch + ankle/calf mobility, 2 rounds of: 30 sec couch stretch + 15 air squats (varying stance width) + 10 shoulder rolls + 10 kip swings + 5 cossack squats (each side), 3 x 5 back squat warm up (w/light weight), then work up…
Back Squats
-Work up to a heavy set of 5 for the day
-Drop and do 2 x 5 reps @ 90% of that heavy 5.
5 Rounds (1:1)
15/12 Calorie Row
9 Thrusters 115/75#
7/5 Ring Muscle Ups
Session 1
Warm up -
2 rounds of: 200m Run + 50 single unders + 10 shoulder rolls + 10 kip swings + 10 push ups
Every 4:00 x 5 rounds
50 Double Unders
25 TTB
15 DB Bench 70/40#