Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
- Lateral Shuttle 7.5m Out and Back
"Are You Ready"
Every 6:00 x 6 Sets
200m Run
25/18 Calorie Echo
Stimulus: V02 Max Intervals
RPE: 9/10
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Couch Stretch :60 Alternating Active Pigeon Stretch :30/:30 Active Scorpion Stretch :60 ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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