Warm up
100m run or 1min Star Jumps
10 Arm Circles F/B
10 Squat round arch
10 Cat/Cow
10 Bird/Dog
METCON
FOR TIME
150 Squat
140 Butterfly Sit up
130 Lunges
120 Heel Touches
110 Jumping Jacks
100 Push ups
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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...
Comments