Session 1
Warm up - couch stretch, pigeon stretch, squat hold, ankle/stair stretch, 2 rounds of: 15 calorie row + 15 air squats + 50 single unders, then 2 rounds of: 7 deadlifts (warm up weight) + 10 wall ball
Every 4:00 x 4 Rounds
90 Double Unders
30 Wall Ball 20/14#
50’ Hand Over Hand Sled Drag (BW)
Rest 4 minutes
Every 4:00 x 4 Rounds
30 GHD Sit Ups
15 Deadlifts 315/225#
Session 2
Warm up - crossover symmetry, pigeon stretch, couch stretch, 2 sets of: 5 slow hang muscle cleans + front rack stretch + 10 clean deadlifts + 10 air squats + 10 cossack squats (5 each side), then 1 rounds of: 15 calorie ski erg + 5 light squat cleans + 5 x 5 sec hold in bottom of ring dip + dip out of it. then work up in weight to barbell weight and start workout…
Alternating Minutes x 21 minutes
15/12 Calorie Ski Erg
2 Squat Cleans + 3 Front Squats
15 Strict Ring Dips