AM Session
Warm up - crossover symmetry, couch stretch, straddle hamstring stretch, 5:00 echo bike easy, 90/90 hip opener (3-4 reps each side), 100 single unders, calf/ankle stair stretch, 1-2 rope climbs (slow)
5 Rounds for time
100 Double Unders
6 Rope Climbs 15’
Rest 10-15 minutes
10 Rounds with 3 Min Rest (Super Threshold Sets)
20 Sec Max Cal Echo Bike
PM Session
Warm up - 2 rounds of: 10 shoulder rolls + 10 bench (bar) + 15 calorie row, then spiderman stretch, twisted cross stretch, 5-10 GHD Sit ups, warm up to bench weight (sets of 5-8 reps)
AMRAP 15 minutes: Maintain a moderate pacing 155 BPM Heart Rate. This should not break you off.
15/12 Calorie Row
12 GHD Sit Ups
9 Bench (Bodyweight/.75BW)
Deadlifts + 25’ Unbroken HSW (if you drop go back to start)
5,5,5,5,5
*Build up to a heavy set of 5 reps for the day. Rest as needed