Session 1
Warm up - crossover symmetry, couch stretch (30-60 sec), pigeon stretch (30-60 sec), straddle hamstring stretch (30-60 sec), 2 rounds of: 10 calorie ski + 10 calorie bike erg + short/light sled push + calf/stair stretch (30-60 sec), 2 rounds of: 10 shoulder rolls + 10 kip swings + 50 single unders/25 Du’s
4 Rounds
25/20 Calorie Ski Erg
25 Toes to Bar
70’ Sled Push (+180/135#)
25/20 Calorie Bike Erg
70’ Sled Push (+180/135#)
100 Double Unders
*Rest 1 minute after each round
Session 2
Warm up - crossover symmetry, couch stretch, pigeon stretch (both 60 sec), 90/90 hip drill/stretch (3-5 reps each side), squat hold (30 sec), 2 rounds of: 10 push ups to bench + 10 shoulder rolls + 10 cossack squats (5 each side), then 2 rounds of: 7 bench w/weight + 7 deadlifts (light), then 5’s then 3’s working up in weight…
10-9-8-7-6-5-4-3-2-1
Bench Press (Rx’d Bodyweight/0.75x bodyweight)
Deadlifts (Rx’d 1.75 BW)
*1:1 Each set. You do 10/10 then rest 1:1, 9/9, then rest.
Rest until the 20:00 (Or 5-10 minutes or so if you finish close to the 20 min mark)
10-9-8-7-6-5-4-3-2-1
Strict Deficit HSPU 4/2”
Strict Pull Up
*Same as above, 1:1 Each set OR go with a partner!