Warm up - couch stretch, pigeon stretch, quad smash w/barbell, 0:30 HS Hold, banded tricep stretch, banded bully stretch, twisted cross stretch, 2 x 20 air squats (vary stance width) w/20 shoulder rolls between each, ankle/stair calf stretch, 2 sets of: 10 barbell thrusters + 50’ light sled push, then work up in workout weight.
For time
12 Front Squats 135/95#
100’ Sled Push (+135/95#)
9 Front Squats 135/95#
100’ Sled Push (+135/95#)
6 Front Squats 135/95#
Rest until 15:00 and REPEAT a second time through!
Bike Cal Repeats
15 Cal Super Threshold
2 Min rest
5 Rounds for time
10 Deadlifts 315/225#
20 GHD Sit Ups
30 Push Ups