Warm up - banded couch stretch, straddle hamstring stretch, twisted cross stretch, lat/pec stretch, 10 Bulgarian split lunges (5 each leg), 2 rounds of: 7 toes to bar + 10 deadlifts + 25 Du’s
For time:
2000m Ski Erg
3 Rounds
15 Deadlifts 315/225#
30 Toes to Bar
150 Double Unders
PM Session
Warm up - 2 rounds of: 10 strict press/push press + 20 air squats + 10 shoulder rolls, start working up in weight…
EMOM x 10 minutes
Keep it lighter 50-60%
3 Front Squats
3 Push Jerk
For time:
500m Row
21 Strict HSPU
500m Row
15 Strict HSPU
500m Row
9 Strict HSPU
*Rest until 10:00 (Or rest at least 3 minutes rest)
500m Row
9 Strict HSPU
500m Row
15 Strict HSPU
500m Row
21 Strict HSPU