AM Session
Warm up - couch stretch, squat hold, pigeon stretch, worlds greatest stretch, 2 rounds of: 10 air squats + 10 cossack squats + ankle/calf stair stretch + 90/90 hip opener (3 reps each side) + 5 jump squats (for height)
Back Squats accommodating resistance 25%
4x10 @ 65%
AMRAP 25 minutes
15/12 Calorie Bike Erg
5 Muscle Ups
50’ Single Arm OH Walking Lunge 70/50#
*After every 3 rounds completed, REST 1 MINUTE.
PM Session
Warm up - crossover symmetry, shoulder rolls, squat hold, pigeon stretch, 2 rounds of: 10 hang power cleans (bar) + 10 push ups + 10 air squats + cossack squat stretch, warm up to workout weight and do a couple SHSPU between sets.
6 Rounds for time
8 Hang Power Cleans 185/125# (No bouncing)
12 Strict HSPU
18 GHD Sit Ups