standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
4 Rounds:
60 Double-unders
30 Sit-ups
15 Kettlebell Swings (70/53#)
bike 1 mile
100 ring rows
150 pushups
200 jump squats
bike 1 mile
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back x2
alt. groin stretch down
lunge steps w/ reach to the sky down
lunges w/ twist into the knee down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 135/95
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.
SCALE weight appropriately.
“make money get turnt” with shoulder prep mashup.
3 min AMRAP:
21 Overhead Squats 95/65
21 Over-the-Erg Burpees
(42+)Max Calorie Row
Rest 3:00
3 min AMRAP:
18 Overhead Squats 115/80
18 Over-the-Erg Burpees
(36+)Max Calorie Row
Rest 3:00
3 min AMRAP:
15 Overhead Squats 135/95
15 Over-the-Erg Burpees
(30+)Max Calorie Row
Rest 3:00
3 min AMRAP:
12 Overhead Squats 155/105
12 Over-the-Erg Burpees
(24+)Max Calorie Row
lunge steps down/back in reverse
10 air squats
10 situps
runners stretch down
alt. cross kicks back
10 air squats
10 situps
alt. groin stretch down
inch worm back
10 air squats
10 situps
10 push-ups
shoulder stretch 20 sec each side x2
15 min AMRAP:
30 Double-unders
15 Power Cleans 115/80
30 Double-unders
15 Toes-to-Bar
