Warm-up 3 Rounds of
12/10 Cal Bike
10 Shoulder Taps
10 Alternating Box Step Ups
8 Muscle Cleans 45/35
Workout #1:Alternating On the Minute x 12
5 Single Arm Dumbbell Bent Over Row each side
8 Dumbbell Bench Press
:20 L-Sit
RPE 6: Slightly uncomfortable, starting to breathe heavier
Intent: This is a strengh and skill session. Choose moderate weight dumbbells for the rows and bench press and increase weight if you’d like with each round. L-Sits can be modified by bending one or both legs and taking breaks as needed, with a goal of accumulating :20 each round.
Workout#2:Alternating On the Minute x 20
10 Burpee Box Jump Overs
3 Power Cleans, 145/105
RPE 6: Slightly uncomfortable, starting to breathe heavier
Intent: This is a spin on the workout we did a few weeks ago. Choose a relatively light weight for the power cleans, something you know you can cycle touch and go for 3 reps without being too taxed. If you are unable to complete 10 burpee box jump overs in the minute, subtract 2 burpees the next round.
Cool Down
60s Shoulder Smash per side
60s Apley per side
60s Chest Stretch per side
60s Pigeon per side
10 TableTop
5 Windmill Stretch per side