Workout Of The Day

I) 5 FSQ
II) Rest
III) ME Pull ups
IV) Rest

40-30-20-10
WBS
cal Erg

TC: 16

1-2 min Frog
1-2 min Banded Lat Stretch
1-2 min Couch Stretch

1 P. Snatches
+2 H. P. Snatch

6 Push ups/HSPU
10 T2B
16 Lunges

1-2 min sup. Hang
1-2 min Pigeon
1-2 min Cobra

I) 5 DL
II) Rest
III) 8-10 SA half kneeling Landmine Press/s
IV) Rest

I) 3-4 Wall Walk/15m HSW
II) 10-12 DDB Box Step ups
III) 12-15 cal Erg

1-2 min Paket
1-2 min Banded HS Stretch
1-2 min Dragon

I) 5 (w.) Pull ups
II) Rest
III) 8-10 front foot elev. Split SQ/s
IV) Rest

20-15-10-15-20

DB Snatches
Burpees over the DB

TC: 14

1-2 min Couch Stretch
1-2 min Banded Lat Stretch
1-2 min Pec Stretch

1 Sq. Cleans
+2 H. Sq. Clean

50*40*30*20*10*

DU
Sit ups

*= 2 (LL) RC

1-2 min Calf Stretch
1-2 min Banded FR Stretch
1-2 min Cobra

I) 5 Push Press
II) Rest
III) ME Rower Leg Curls
IV) Rest

5 P. Cleans
10 FSQ
5 S2OH

TC: 10

3-5 min easy Erg