AM Session
Warm up - couch stretch, spiderman stretch, elevated pigeon stretch, twisted cross stretch, calf/ankle stair stretch, 400m Jog, 2 rounds of: 10 jump squats + 10 hand release push ups + 10 shoulder rolls + 25’ Handstand Walk
8 Rounds
In 0:00-2:00 complete:
400m Run
In 2:00-4:00 complete:
12 Burpee to Touch 6” above reach
8 Deadlift #225#185
PM Session
Warm up - crossover symmetry activation, couch stretch, 20 air squats (w/hip circle), 2 rounds of: 10 single arm DB strict press + 10 shoulder rolls + 10 barbell power snatch + 25 DU’s, then warm up to workout weight and get a few PHSPU in as well before the workout…
For time:
100 Double Unders
Then,
5 Rounds
3 DHSPU
3 Power Snatch 185/125#
Then,
100 Double Unders
Then,
5 Rounds
3 DHSPU
3 Power Snatch 185/125#
Then,
100 Double Unders