Warm up - Hamstring Smash, quad smash/foam roll quads, 2 rounds of: 1:00 bike erg (w/hip circle) + 15 air squats + couch stretch (30 sec each) + 10 shoulder rolls + 5 single arm DB press (each arm) + twisted cross stretch (30 sec each), then ankle stair stretch mobility…
Treat the work time as a full blown sprint then rest and work to get your heart rate down. It’s a nice and easy day after a few hard weeks. Have fun!
3 Rounds (Every 4:00 start new round)
4 Squat Snatch 70%-75%
8 Burpee Box Jump #30#24
16 GHD Sit Ups
Rest until 15:00 Mark
3 Rounds for time (Every 4:00 start new round)
4 Squat Cleans @70-75%
8 Burpee Box Jumps #30#24
16 GHD Sit Ups
Rest Till 30 Min Mark
5 Rounds (New round every 2:00)
6 Bench Press 70-75%
3 Muscle Ups
.
Rest TIll the 45 Min Mark
5 Rounds for time (New round every 2:00)
15 Dumbells Push Press 50/35#
3 Rope Climbs