AM Session
Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 10 air squats + 10 cossack squats + 90/90 hip opener (3 reps each side) + calf/ankle stretch.
Back Squats
2 x 10 reps warm ups
2 x 5 reps heavier
1 x 3 reps heavier
2,2,2 (Up to a heavy double for the day
Drop Sets
2x5 @ 85%
3 Rounds for time
30/25 Calorie Row
30 Wall Ball 30/20#
30 GHD Sit Ups
15 Muscle Ups
PM Session
Warm up - Couch stretch, straddle hamstring stretch, ankle/stair stretch, lat/pec stretch, 2 rounds of: 10 shoulder rolls + 50 single unders + front rack barbell stretch + 5 squat cleans (barbell)
4 Rounds
100’ Handstand Walk
100 Double Unders
10 Squat Cleans (185/225/265/285 - 125/155/175/185)