Row 500 m
50 Double unders
Crossover activation
2 rounds not for time of:
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
10 calf stretches
MOBILITY:
Couch stretch
Hip flexion with external rotation
Foam roll t spine
forearm stretches
Crossover activation
2 rounds not for time of:
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
10 calf stretches
MOBILITY:
Couch stretch
Hip flexion with external rotation
Foam roll t spine
forearm stretches
Bent Over Row (5x5, Heavy as possible - rest 60 seconds btw sets)
Tempo Bench Press (5x3, 80%)
3 count descent, 3 count pause at bottom, explode back up.
Metcon (AMRAP - Rounds and Reps)
15 minutes:
10 Hang power cleans
15 KB swings
20 Double unders
ADV: 135/95 (2/ 1.5 pd)
INT: 95/65 (1.5/ 1 pd)
BEG: Perfect form
10 Hang power cleans
15 KB swings
20 Double unders
ADV: 135/95 (2/ 1.5 pd)
INT: 95/65 (1.5/ 1 pd)
BEG: Perfect form
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