Session
Warm up - couch stretch (60 sec each side), elevated pigeon stretch (60 sec each), squat hold (60 sec), leg swings (10 each direction), 500m Row, 1000m Bike Erg, 2 rounds of: 50 single unders + 15 air squats + 10 push ups + 5 strict pull ups
5 Rounds
500m Row
50 Double Unders
1000m Bike Erg
50 Double Unders
12 Pull Ups
*Rest 90 seconds after each round.
PM Session
Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 10 push ups + 10 shoulder rolls + 15 air squats + 10 single leg glute bridge (5 each leg)
21-15-9
Bench 135/95#
9-6-3
Clean (Same weight)
Rest 1:1
15-12-9
Bench 185/115#
9-6-3
Clean (same weight)
Rest 1:1
12-9-6
Bench 205/125#
9-6-3
Clean (same weight)