Tuesday
AM Session
Warm up - couch stretch, elevated pigeon stretch, squat hold (all 30-60 sec each), leg swings (10 each way), 1 minute single unders, 400m Jog, 20 calorie row, 10 kip swings, 20 push ups, 20 shoulder rolls, 10 lighter DB Bench, then roll into workout!
5 Rounds for time
80 Double Unders
400m Run
30/25 Calorie Row
20 Toes to Bar
10 DB Bench Press 70/40
*Working on pacing through this one. Keep consistent pace on the rower each round as well as consistent sets on the TTB.
PM Session
warm up - 2 rounds: couch stretch (30 sec each) + elevated pigeon (30 sec) + 15 air squats + 10 barbell clean and jerk (working technique) + ankle/calf stair stretch (30 sec)
With a partner for time
80 Clean and Jerk 95/65#
60 Calorie Echo Bike
60 Clean and Jerk 135/95#
60 Calorie Echo Bike
40 Clean and Jerk 185/125#
60 Calorie Echo Bike
20 Clean and Jerk 225/175#
*Split up the work as needed.