MOBILITY & WARM UP

At a low intensity:
15-12-9:
Row Calories
Bike Calories

Into 2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
:30s Walkouts
10 Good Morning
:30s Russian Baby Makers
5 Slow Wall Squats

At a moderate intensity:
12-9-6:
Row Calories
Bike Calories

2 Rounds:
20 PVC Passover
15 Light Banded Pull-Aparts
10 Hang Muscle Cleans
5 Pausing OHS
5 Front Squats

SKILLS & SPECIFIC WARM UP

1:00 Light Bike/Row + 7 Empty BB Overhead Squats
:40s Moderate Bike/Row + 7 Empty BB Hang Squat Cleans
:20s Fast Bike/Row + 7 Empty BB Thrusters

Building to our overhead squat load, our lightest weight of the three:

:20s Moderate Bike/Row + 3-5 Overhead Squats
:20s Moderate Bike/Row + 3-5 Hang Squat Cleans
:20s Moderate Bike/Row + 3-5 Thrusters

Our final round will now be with the workout loadings:

:15s Fast Bike/Row + 3 Overhead Squats
… rest :15-:30
:15s Fast Bike/Row + 3 Hang Squat Cleans
… rest :15-:30
:15s Fast Bike/Row + 3 Thrusters

CONDITIONING

“Sleep Walk”

“Sleep Walk” Part #1
In a 5:00 Window: 60/45 Calorie Assault Bike – 50/35 Row
Time Remaining – Max Overhead Squats #35/25

Rest 3:00

“Sleep Walk” Part #2
In a 5:00 Window: 50/35 Calorie Assault Bike – 40/27 Row
Time Remaining – Max Hang Squat Cleans #43/30

Rest 3:00

“Sleep Walk” Part #3
In a 5:00 Window: 40/25 Calorie Assault Bike – 30/21 Row
Time Remaining – Max Thrusters #52/38