AM Session
Warm up - 5 Min easy bike (Throw in a 5-10 second sprint or two at a higher damper to get the legs going), 2 rounds of: 15 shoulder rolls + spiderman stretch + 90/90 hip opener (2-3 reps each side)
75 KBS
Then
Alternating Minutes x 12 minutes
Min 1: 12/9 Calorie Ski
Min 2: 10 Hand Stand Push Ups
Alternating Minutes x 12 minutes
Min 1: 15 GHD Sit ups
Min 2: 50’ Handstand Walk
Then
75 KBS
PM Session
Warm up - crossover symmetry, couch stretch, elevated pigeon stretch, squat hold, twisted cross stretch, 2 rounds of: 10 air squats + 10 cossack squats + 10 shoulder rolls + 10 Romanian deadlifts (barbell) + 10 kip swings
5 Rounds (1:1)
50’ Sled Push
7 BMU
Right into…
5 Rounds (1:1)
50’ Sled Push
7 Deadlifts 275/185#