Warm up
10 Push Ups
10 Passive/active hang
10 Inch Worms
10 Cat/Cow
10 Bird/Dog
Metcon
9 min AMRAP
12 Cal Row
10 Burpee over Rower
2 min Rest
9 min AMRAP
15 Cal Bike
10 Goblet Squat 24/16kg
5 HSPU
2 min Rest
9 min AMRAP
200m Run
10 Spidermans
10 Reverse Burpee
Cool Down
Cat/Cow
Scorpions
Twisted Cross
Pigeon
20s passive hang
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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