WARM-UP -
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 Inch Worms
3 Back Squats (empty bar -
build in weight)
STRENGTH -
6 sets x 2 Back Squats (80%)
-Every 1:30-
WORKOUT PREP-
3 sets:
5/4 Calorie Ski (Build in pace)
3 Toes to Bar
3 Power Snatch (Build in
weight)
WORKOUT - Koopa Troopa
Beach
Freedom (RX’d)
5 sets (Every 4:00)
18/14 Calorie Ski (or Row)
12 Toes to Bar
6 Power Snatch (135/95)
(KG conv: 60/42.5 PS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Bench Stretch for
Lats
10x 5 Second Cobra
2x 10 Down Dog