Am Session
Warm up - couch stretch (60 sec each side), elevated pigeon stretch (60 sec each side), squat hold (60 sec), spiderman stretch (30 sec each side), 2 rounds of: 1min bike erg (w/hip circle) + 15 air squats (w/hip circle) + 10 single leg bridge (w/hip circle, 5 each leg) + calf/ankle stair stretch (30 sec each).
Front Squats
3,2,1,3,2,1,3,2,1
*Your first wave of 3,2,1, should be 85%, 90%, 95%. Increase for the second and third wave if you can.
3 Rounds
250 M Row
7 Dumbell Thrusters 70/50#
14 Chest to Bar Pull Ups
*Rest 1 minute
14 Chest to Bar Pull Ups
7 Dumbell Thrusters 70/50#
250 M Row
*Rest 2 minutes
*Try to do a round every 6 min
PM Session
Warm up - couch stretch, pigeon stretch, spiderman stretch, 2 rounds of: 10 shoulder rolls + twisted cross stretch (2-3 reps each side) + 10 barbell power snatch + 25 DU’s + 25’ HSW.
For time:
50 TTB
3 Rounds
10 Power Snatch 115/80#
25 Wall Balls #20#14
Rest until 15:00
For time:
50 TTB
3 Rounds
10 Power Snatch 115/80#
25 Wall Balls #20#14