Warm up - couch stretch (2 x 1 min), squat hold (1 min), pigeon stretch, 2 rounds of: 15 air squats + 10 shoulder rolls + straddle hamstring stretch + ankle/stair stretch, warm up back squats 2 x 5 @ warm up weight.
Back Squats
5 x 5 reps 75%
6 Rounds (1:1)
15 Calorie Ski Erg
7 Muscle Ups
7,7,5,5,3,3 Snatch
*Every 2 rounds, the weight on the snatch goes up and the reps goes down. 185/205/235 - 135/145/165.
Session 2
8 Rounds (New round every 3:00)
AMRAP 2 minutes:
24/20 Calorie Row
Max Calorie Bike Erg w/time remaining
*1 Minute rest after each round!
Rest 3 minutes
EMOM x 5 minutes
20 Toes to Bar