attwpbSep 14, 20201 min readTuesday 9.15.20Pre-Class:2:00 Row or Ski1:00 Calf Foam Roll Each Side1:00 Straddle Stretch1:00 Butterfly StretchWarm Up:3 Rounds:1:00 Cardio20 Lateral Box Step Ups15 Sit UpsWith A Partner Complete At A 1:1 Ratio:4,000m Bike300 Double Unders (400 Bar Touches)2,000m Row100 Toes To Bar3:00 KB Farmer's Carry Hold (55/35)1:30 KB OH Hold Each SideAccumulate 2:00 L-Sit Accumulate 2:00 Hollow Hold
Pre-Class:2:00 Row or Ski1:00 Calf Foam Roll Each Side1:00 Straddle Stretch1:00 Butterfly StretchWarm Up:3 Rounds:1:00 Cardio20 Lateral Box Step Ups15 Sit UpsWith A Partner Complete At A 1:1 Ratio:4,000m Bike300 Double Unders (400 Bar Touches)2,000m Row100 Toes To Bar3:00 KB Farmer's Carry Hold (55/35)1:30 KB OH Hold Each SideAccumulate 2:00 L-Sit Accumulate 2:00 Hollow Hold
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a