AM Session
Warm up - couch stretch, spiderman stretch, squat hold, leg swings (10 each way), 2 rounds easy of: 200m Run + 400m bike erg + calf/ankle stair stretch
3 Rounds
800m Bike
30 Air Squats
400m Run
2 Rope Climbs (if they are here in time)
*Rest 1 minute
2 Rope Climbs (if there are here in time)
400m Run
30 Air Squats
800m Bike
*Rest 1 minute
PM Session
Warm up - crossover symmetry activation, couch stretch, spiderman stretch, 90/90 hip opener (3-4 reps each side), 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 barbell hang power clean + 10 barbell shoulder to overhead, work up in weight and hit 5 reps of each movement @ weight…
10 Rounds (1:1)
12 Toes to Bar
9 Hang Power Cleans 155/105#
6 Shoulder to Overhead 155/105#