Am Session
Warm up - hamstring smash (1-2 min each side), couch stretch, elevated pigeon stretch, leg swings (10 each way), calf/ankle stair stretch, 2 rounds of: 400m Jog + 250m Row + 10 push ups, roll into workout…
3 Rounds
24/20 Calorie Row
12 Burpee Box Jump Overs 24/20”
400m Run
*Rest 1 minute
400m Run
12 Burpee Box Jump Overs 24/20”
24/20 Calorie Row
*Rest 2 minutes
PM Session
Warm up - couch stretch, elevated pigeon stretch, 2 rounds of: 10 shoulder rolls + 5 single arm DB press (each arm) + 10 kip swings + twisted cross stretch, warm up bench to workout weight…
2 Rounds
8-6-4
Bench Press 205/125#
16-12-8
kbs
Rest 1:1
16-12-8
Hang Clean 155/100#
8-6-4
Muscle Ups
Rest 1:1