AM Session
Warm up - 1:00 each side for all stretches, couch stretch, elevated pigeon stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 15 air squats w/hip circle + 10 lateral steps (each way) + 10 forward/backward steps (each way) + twisted cross stretch (30 sec each)
Hang Squat Clean + Squat Clean + Front Squat
4 Sets @ 80%
*One rep of each, drop the bar between the hang and the floor rep. Rest as needed between sets. Slightly heavier than last week’s reps.
5 Rounds (New round every 3:00)
7 Double DB Clean and Jerk 50/35
50’ Single Db OHWL 50/35
21 Wall Ball 20/14#
PM Session
Warm up - 2 rounds: Spiderman stretch + twisted cross stretch + elevated pigeon stretch + 10 calorie row + 10 calorie bike erg
10 Burpee Over Rower
20/16 Calorie Row
7,14,21,28,35,42 Calorie Bike
*Rest 90 seconds after each round.