Session
Warm up - couch stretch (60 sec each) + elevated pigeon stretch (60 sec each) + worlds greatest stretch (60 sec each side), calf/ankle stair stretch (60 sec each), 2 rounds of: 1min Bike erg (w/hip circle) + 15 air squats (w/hip circle) + 10 single leg bridge (5 each leg)
7 Sets (Every 90 seconds start new set)
1 Hang Squat Clean + 1 Low Hang Squat Clean (Below Knee)
*Hang onto the bar between reps. Should be around 75% (OF 1RM Clean)
Squat Clean Triples
-Build to a heavy Triple for the day. Do this in 2-3 sets. Start from wherever you left off with the 7 sets above.
3 Rounds for time
15 Calorie Bike
100’ Handstand Walk
10 Deadlifts @65%
PM Session
Warm up - couch stretch (60 sec each), barbell quad smash (2 min each side), glute smash (lacrosse ball) foam roll quads and IT bands, 2 rounds of: 250m Row + spiderman stretch + elevated pigeon stretch + 20 DU’s + 15 air squats
5 Rounds
20/16 Calorie Row
8 BFB
20 Push Ups
*Rest 30 seconds
20/16 Calorie Row
8 BFB
20 Air Squats
*Rest 1 minute