Friday, May 5th 2023

WARM UP

1:00 row easy

:45 row 200-300 cal/hr faster

:30 row 200-300 cal/hr faster

rest :20

:15 row sprint, see how high you can get the cals/hr

MOVEMENT – empty barbell

:45 seated forward fold

:30/:30/:30 seated v-sit reaching center/right/left

:30 cross legged piriformis stretch / side

:30 spiderman stretch / side

:45 upward dog

:20 plank + 20 mountain climbers

*grab barbell

:30 back rack elbow punches

:15 back squat iso hold in bottom relaxed+ :15 active

PRIMER

6 mini squat jumps w/ barbell on back

10 clean deadlifts

8 clean pulls, stay over bar whole time

6 high pulls into turnover

4 high hang power cleans w/ :05 pause in catch

GET FIT

For Time

2x

20/16 cal row

20 TTB

20 Front Squats (155/105)

20 GHD sit ups

20/16 cal row

:90 rest b/t sets

STIMULUS TTB and barbell should have no more than 3 breaks. Start off with a conservative pace on the bike so you can attack rest of workout. 2nd bike should be faster than first on both sets. 15min CAP

STRENGTH

E :30 x 20 = 10min

1 Segmented Power Clean :02 pause just above knee

@65-75%