Warm up - couch stretch, pigeon stretch, twisted cross stretch, leg swings, calf/ankle stair stretch, 4 x 50yd strides w/5 air squats before each stride, 2 rounds of: 10 shoulder rolls + 1 rope climb + 30’ HSWalk
4 Rounds for time
800m Run
7 Rope Climbs 15’
70’ Handstand Walk (try to work through some obstacles)
PM Session
Warm up - couch stretch, pigeon stretch, twisted cross stretch, shoulder rolls, 0:30 HS Hold, 30 band pull aparts, 2 rounds of: 10 calorie bike + 10 air squats + 10 hang power cleans + 10 shoulder to overhead, then work up in weight to workout weight…
4 Rounds (1:1)
9 Hang Power Cleans 185/135#
12 Burpee to Touch
15/12 Calorie Echo Bike
4 Rounds (1:1)
9 Push Jerk 185/135#
12 Burpee to Touch
15/12 Calorie Echo Bike
*Alternate rounds with a partner until you complete 4 rounds each with hang cleans and then 4 rounds each with push jerks.