AM Session
Warm up - Crossover symmetry, couch stretch, squat hold, 2 rounds of: 10 air squats + 10 cossack squats + 10 walking lunge steps + 90/90 hip drill (3 reps each side) + leg swings + calf/ankle stair stretch.
Back Squats
10,10,5,3,3,3
*Work your way up to a heavy triple for the day!
Drop Set
1 x 5 reps @ heavier than our last 2 x 5 a couple weeks ago.
8 Rounds
60 Double Unders
12 SHSPU
6 Muscle Ups
*Rest 1 minute after every 2 rounds
PM Session
Warm up - couch stretch, worlds greatest stretch, calf/ankle stair stretch, twisted cross stretch, 2 rounds of: 10 shoulder rolls + 10 push ups + 10 calorie row, 2 rounds of: 8 muscle snatch + 8 OHS + 0:30 squat hold, work up in weight and do 5 snatch + 5 OHS + 5 burpee…
4 Rounds
10 Power Snatch 115/80#
15 Overhead Squats 115/80#
20 Bar Facing Burpees
25/20 Calorie Row
*Work:Rest = 1:1.