Warm up
250m Row/600m Bike
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Strength (20min)
4x8 Bench Press
*50% of 1RM
Metcon
For Time (20min Cap)
4 Rounds for Time
100m Run
20 DB Squats 15/10
40 sec plank
20 Russian Twist 15/10
40 DB OH lunge
Cool down
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
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 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
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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