- https://www.youtube.com/watch?v=tbAxvTFPIbw
- 4 sets10 Seated Alternating Dumbbell Z-Press (each)10 Bodyweight Row30 second Hollow Rock Hold
- 8-minute Amrap30 Chest to Bar50 Air Squats – At 10:00 – 8-minute Amrap30 Push-Ups50 Air Squats – At 20:00 -5 min AmrapMax Clean and Jerks (135/95)
- Estimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**10 min Amrap1:00 Machine10 Ring Rows5 Air Squats + 2 sec. Hold at the bottom5 Clean Deadlifts (Empty Bar)5 Muscle Cleans (Empty Bar)5 Shoulder Press (Empty Bar)- Into -3 rounds (Building Weight)3 Clean Deadlifts2 Hang Power Cleans1 Push Press1 Clean and Jerk**2. Workout Prep**1 set3 Chest to Bar6 Air Squats3 Push-Ups1 Clean and Jerk (At workout weight)
- 1 min pigeon pose (each side)1 min seated QL stretch (each side)1 min foot smash lacrosse ball (each side)
- Teams of 25 sets each P1 – 400m RunP2 – Max Meter Row- Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)
- Estimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**4 rounds (each)30-sec air runner or Run (Jog)30-sec row (Moderate)5 down dog/seal transitions**2. Workout Prep**1 set30 sec. Run (workout pace)- Partner rows (workout pace) while partner runs (each goes through)
- https://www.youtube.com/watch?v=gJLMcuy0-No
- 1 min foam roll lats (each side)1 min banded shoulder distraction (each side)1 min twisted cross (each side)
- For time:30-20-10Dumbbell Thrusters (50s/35s)5-3-1 Rope Climbs OR 30-20-10Dumbbell Thrusters (50s/35s)20-15-5Strict Pull-ups