Warm Up
3 Rounds
5 Roll Overs
10 Scorpions
15 HR Push ups
30 High Knees
Metcon (35min Cap)
Partner Chipper
Buy in 100 Wall Balls 9/7kg
60 KB Swings 24/16kg
70 HR Push Ups
80 Burpee over Partner
90 DU or 240 Skips
100 Wall Ball Sit Ups
Buy out 100 Wall Balls
Cool Down
Happy Baby
German Hang
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...
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