AM Session
Warm up - couch stretch, pigeon stretch, 2 rounds of: 10 cal ski erg + 10 light DB Snatch + 5 GHD Sit Ups + 5 Chin Ups, then banded bully shoulder stretch, shoulder rolls, spiderman stretch, then warm up peg board climb…
With a partner…
AMRAP 20 minutes
100 Calorie Ski Erg
80 Dumbell Snatch 50/35#
60 GHD Sit Ups (Together, same time)
20 BW Ring Row
Cash out
3-4 Sets for quality
4-6 Weighted Strict Pull Ups
8-12 DB Bench
PM Session
Warm up - spiderman stretch, squat hold, ankle/calf stair stretch, quad smash (barbell), twisted cross stretch, pigeon stretch, 2 rounds of: 15 air squats + 15 band pull aparts + 10 shoulder rolls + 10 Romanian deadlifts
EMOM x 5 minutes
1 Deadlift to Knee
1 Power Clean
1 Hang Power Clean
*Build up in weight each set!
EMOM x 5 minutes
1 Pause Power Clean (Pause @ knee)
*Build up in weight each set!
5 Rounds for time
400m Run
30 Wall Ball 20/14#
20 Leg Curls or KBs 70/53