Warm up - couch stretch, elevated pigeon stretch, 2 rounds of: 10 air squats + 10 walking lunge steps + 10 shoulder rolls + calf/ankle stair stretch, then 3 x 4 warm up sets, then add weight…
Back Squat
4 x 4 reps @ 80% (If you can add 5# from last time do that)
3 Rounds for time
25 Cal Bike
100 Double Unders
100’ Single Arm OH Walking Lunge 50-35
50 Toes to Bar
Session 1
Warm up - 2 rounds of: couch stretch (30 sec each) + 10 barbell power cleans + 10 single arm DB press (each arm), then, 2 rounds of: 5 power cleans (light) + 5 Strict HSPU, work up to weight and to deficit HSPU.
Alternating Minutes x 21 minutes (7 Rounds)
Min 1 : 20/16 Calorie Row
Min 2: 10 Strict Deficit HSPU 4/2”
Min 3: 5 Power Cleans 155-225
Power Cleans
7 x 1 rep @ 85-90%