Warm up
100m Run
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Strength (20min)
5x5 Bench Press
Metcon
For Time (20min Cap)
30-27-24-21-18-15-12-9-6-3
Cal Bike/ Row
3-6-9-12-15-18-21-24-27-30
Burpee
Cool down
30 sec each exercise
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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