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Monday 10.25.21

Warm-Up: Hip Opener Drill Over-Under Drill


Followed by…


3 sets starting with an empty barbell of: Romanian Deadlift x 3 Bent-Over Barbell Row x 3 Muscle Clean x 3 Shoulder Press x 3 Front Rack Alternating Reverse Lunges x 6


Then…


Against a 3-minute running clock… 1 Lap Run 4 Muscle-Ups or 12 Chest-to-Bar Pull-Ups Max Reps of Power Cleans (155/105 lbs)


2:00 Break. Complete 5 Rounds.

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AMRAP 12: 40 Double Unders 15 Dumbbell Push Presses Rest 3:00 AMRAP 12: 15 Box Jumps 10 Pull Ups or :30 Flexed Arm Hang

Tuesday 12.7.21

3 Lap Run 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 2 Rounds: 10 SL Deadlifts :30 Couch Str