Warm up - crossover symmetry, couch stretch, pigeon stretch, worlds greatest stretch, hamstring smash (on bar), Ankle/Calf stretch w/dball on knees in bottom of squat. 2 rounds of: 10-15 air squats + 90/90 hip opener (3-4 reps each side) + 10 cossack squats (5 each side)
Back Squats
10/10/5/3
1,1,1 increasing in weight to a heavy single for the day! Try and go just a touch heavier than your last single!
1 x 4RM
10 Rounds
4 Muscle Ups
12 Wall Ball 30/20#
Rest 10 minutes
10 Rounds
8 Chest to Bar Pull Ups
25’ Handstand Walk (Sub could be 4-8 SHSPU)
PM Session
Warm up - crossover symmetry, 2 rounds of: 10 shoulder rolls + 10 OHS + spiderman stretch, + ankle/calf stair stretch + squat hold w/twist (reach up with one hand then the other), then barbell warm up until loose… 5 High Pull + 5 Muscle Snatch + 5 OHS
3 Rounds
18/15 Calorie Bike Erg
9 Squat Snatch 135/95#
Rest 1:1
3 Rounds
18/15 Calorie Bike Erg
6 Squat Snatch 185/125#
Rest 1:1
3 Rounds
18/15 Calorie Bike Erg
3 Squat Snatch 225/155#