howdy partner
Warm Up/Mobility
OH Tissue Smash
Warm-up
2 Rounds
100 M Row
10 Lunges
10 Air Squats
10 Box Step Ups
10 BB Hang Power Clean
10 Kip Swings
10 Wall Ball Cleans
100 M Row
10 Lunges
10 Air Squats
10 Box Step Ups
10 BB Hang Power Clean
10 Kip Swings
10 Wall Ball Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 24 Teams of 2
12 Burpee Box Jump Overs (facing box) (24/20)
24 Pull Ups
12 Alt Pistols
24 Handstand push Ups
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (facing box) (24/20)
24 Pull Ups
12 Alt Pistols
24 Handstand push Ups
12 Hang Power Cleans (155/105)
Finisher
Metcon
3-4 Sets
15/15 Donkey Kick
30 Alt Glute Bridge Tip Toe Walk Up
15/15 Banded Kick Back (Standing)
15 Banded Good Mornings
15/15 Donkey Kick
30 Alt Glute Bridge Tip Toe Walk Up
15/15 Banded Kick Back (Standing)
15 Banded Good Mornings
Post Workout Mobility
Banded Hamstring Stretch
Ski Mt Juliet!
7x175m w/ 1min rest – 1k target pace, increasing throughout if
possible
possible