Updated: Jun 3, 2021
Warm up
100m Run
20 Good Mornings
15 Ring Rows
10 Push Ups
5 Inch worms
Metcon
Chipper workout
10 Rounds for Time
200m Run
10 Pull Ups
15 Push Ups
20 Sit ups
Cool Down
1 Min each
Down Dog
Pec
German Hang
Pigeon
Happy Baby
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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