AM Session
Warm up - crossover symmetry activation, spiderman stretch, twisted cross stretch, shoulder rolls, 2 rounds of: 250m Ski erg + 250m Row + 25’ Handstand Walk + 5 GHD Sit Ups
5 Rounds
500m Ski Erg
20 Push Press #95#65
500m Row
25 GHD Sit Ups
*Rest 2 minutes after each round.
PM Session
Warm up - crossover symmetry activation, lat/pec stretch, 10 single arm DB Press (5 each arm), 2 rounds of: 10 shoulder rolls + spiderman stretch + 10 push ups + 15 air squats (w/hip circle)
For time:
15 Power Cleans 155/105
Then,
3 Rounds of:
10 Bench (Bodyweight/0.75 BW)
20 Feet elevated Ring Rows
Then,
15 Power Cleans 155/105
4 Sets (1:2)
15 Strict HSPU
10 Strict Pull Ups
5 x 8 Bent Over Rows (KB’s)
2 x 1:00 KB Hold