Tuesday – Mobility + 30/30 Mixed Map –>Progressed
A. Seated Straddle – 1:30 min Hold x 2 sets – 30 sec rest
B. Sumo Squat Hold – 2 min unbroken x 1 set – goal is no band
C. Thoracic Spine Extension – Lat Stretch 2 min unbroken hold x 1 set – https://www.youtube.com/watch?v=dGfR-qD7V-Y
D. 4 sets @ high effort/85-90%:
30 sec AirBike/AirDyne
30 sec rest
30 sec Burpees
30 sec rest
-2 min rest
4 sets @ high effort/85-90%
30 sec Rowing
30 sec rest
30 sec Goblet Squat @ 16/24kg
30 sec rest
30 sec Burpees to 6″ OH
30 sec rest
SW Barbell:
A. 3 position hang clean (hi hang, above knee, below knee) x 6 sets, 1:30min – sets from 65-75%
B. AMRAP in 7 minutes: Teams of 2
10 Wall Balls @ 15/20
2 Hang Power Snatches @ 65/95
10 Wall Balls @ 15/20
4 Hang Power Snatches @ 65/95
10 Wall Balls @ 15/20
6 Hang Power Snatches @ 65/95
C. Teams of 2 EMOM until Failure:
Min 1: 30 Double Unders
Min 2: 5 Strict Pullups
Min 3: 30 Double Unders
Min 4: 7 Strict Pullup
Min 5: 30 Double Unders
Min 6: 9 Strict Pullups
Etc