AM Session
Warm up - couch stretch, twisted cross, pigeon stretch, 1:00 bike erg, 1:00 row, 2 rounds of: 15 air squats + 10 cossack squats + 10 shoulder rolls + ankle/calf stair stretch.
Back Squats
8,8,5,3,2,1,1,1
*Work up to a heavy single for the day!
Each For time:
50 Calorie Bike
50 Wall Ball 20/14#
50 GHD Sit Ups
25 Muscle Ups
Rest until 15:00 (Rest until 20 if it takes you longer than 12:00 to finish first part)
50 Calorie Bike
50 Wall Ball 20/14#
50 GHD Sit Ups
25 Muscle Ups
PM Session
Warm up - couch stretch, pigeon stretch, calf/ankle stretch, 20 air squats, 2 rounds of: 4 burpee box jump overs + 8 Muscle Snatch + 8 Overhead Squats w/barbell.
4 SETS (1:1)
3 Rounds of
8 Burpee Box Jump Overs 24/20”
4 Squat Snatch
*Increase weight every time you do a new SET. 135/165/185/205 (95/115/135/145)
3 Rounds
15 Strict Pull Ups
90’ Handstand Walk
*Rest 2 minutes after each round.
3 Rounds
15 Strict Ring Dips
8 Dumbbell Curls (Each arm)
*Rest 1-2 minutes after each round.