Warm up
100m run
10 Inch Worms
10 Pike Push ups
10 Cat/Cow
10 Bird/Dog
Strength (15min)
1RM Push Press
Metcon
For Time (25min Cap)
50 DB Walking Lunges (side)
30 HSPU
40 DB Walking Lunges (Shoulder)
20 HSPU
30 DB Walking Lunges (overhead)
10 HSPU
Cool down
Cobra
Down Dog
Pigeon
Cat/ Cow
Couch Calf
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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