AM Session
Warm up - crossover symmetry activation, couch stretch, elevated pigeon stretch, twisted cross stretch, 600m Jog, 2 rounds of: 10 leg swings (each way) + spiderman stretch + 10 shoulder rolls + 3 MU (Kip to dip, NO dip) + 1 MU (full) + 15 air squats
5 Rounds for time
75 Lunges
10/7 Muscle Ups
50 Air Squats
*Wear a 20/14# weight vest
PM Session
Warm up - 10 minutes practicing Freestanding HS Holds. After every 2 or 3 attempts, stretch. Spiderman stretch, shoulder rolls, twisted cross, squat hold, single arm DB Press (5 each arm), etc.
For time
50 GHD Sit Ups
10 Hang Power Cleans 205/135#
300’ Handstand Walk
10 Hang Power Cleans 205/135#
50 GHD Sit Ups