Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Firehydrants
10 Seal to downdog
20 wall slides
10 IYTS
10/side single arm dumbbell press
30 Banded pull aparts
Burgener clean
Strength 1 Set ever 2:15
5x5 Push Press @70% 1RM
Every after set do 10 Deficit Pushups
Metcon:
18 min amrap
500/400m Row or 20/16 Cal Bike
12 Frontrack barbell lunges (95/65)
12 Push jerks
36 Double unders
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 2...
Warm up: 20 90/90 hip switch 10/side Firehyrdrants 10 Plate Squat Reaches 10 Plate Ground to overhead 10 Pike calf raises 5/side worlds...
Warm up: 20 90/90 hip switch 10 Cat cows 8/sude Tspine stretch 8/side Knees over toes forward with kettlebell on top of knee 30 sec...
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