AM Session
Warm up - couch stretch, elevated pigeon stretch, straddle hamstring stretch, 90/90 hip drill (5 reps each side), 2 rounds of: 15 air squats w/hip circle + spiderman stretch + 5 muscle cleans w/stretch @ top, 5 Front Squats + 3 squat cleans + tricep/lat stretch (on wall or w/pvc)
Squat Cleans
3,2,2,1,1,1,1,1
*Build your way here up to a heavy single for the day
5-4-3-2-1
Rope Climbs 15’
Squat Cleans 225/155#
Rest 5 Minutes AND REPEAT.
For time and quality
100 GHD Sit Ups
Cash out:
4 x 0:45 Yoke Walk 2x bodyweight
PM Session
Warm up - crossover symmetry activation, twisted cross stretch, couch stretch, spiderman stretch, 2 rounds of: 250m Ski Erg + 10 shoulder rolls + 10 push press + 5 KBS
5 Rounds
20/16 Calorie Ski Erg
20 Push Press 95/65#
*Rest until 2:30 (OR rest 1 minute)
20 KBS 70/53#
20 Toes to Bar
*Rest until 5:00 (OR rest 1 minute)