Updated: Sep 12, 2021
Warm up
1min jog on the spot
20m Emu walk
10 Dislocates
1min jog on the spot
10 Samsung Twist
10 Samsung Rotations
1min jog on the spot
10 Bird/Dog
10 Cat/Cow
METCON
AMRAP Conditioning
7X5 min AMRAP
*start each round where you ended
* 1 minute rest between rounds
20 Alt DB Snatches
30 Push Ups
40 Sit Ups
50 Squats
Cool Down
Cobra
Down Dog
Cat/Cow
Thread the needle
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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