Warm up
2 rounds
2om Duck walk
20 China Abs
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Core Torch
3 rounds
60s Plank
30s Plank L
30s Plank R
60s Lady Bugs
Strength
1RM Deadlift (20min)
Metcon
14min AMRAP
20 Bar Facing Burpees
21 Deadlift 70/40
20 T2B
21 Wall Balls
Cool Down
2 rounds
Curly Jeff 6 slow reps = 10s/rep
Tai Gi spins 60s
Cat Cow 60s
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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