Warm up
3min
Up dog/Down dog
Samsung Rotations
3min
30 High Knees
30 Mountain climbers
3 min
20s Hollow Body
20s Superman
Strength
5x8 Deadlift (15min)
*65-70% of 1RM
Metcon
8min EMOM
6 Deadlift + 6 Burpee
Rest 2 Min
8min EMOM
6 Cal Bike/Row + 4 Box Jump
Cool Down
5 min
10 Up dog/Down dog
10 Scorpions
10 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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