10.7

single leg rdl x 10/side

goblet squats x 10

kb swings x 10

jump squats  x10

scap pull ups x 10

push up plus  x10

 

then

 

A. power clean + FS; 1+1 x 5-7 sets in 8-10 minutes

B1 banded tricep ext. x 10-15×2

B2 BB curl x 10-15×2

+

EMOM x 24 minutes

minute 1 = 10/8 cal on bike *try to keep wattage @ 600/400+

minute 2 = farmers walk x 30 sec. @ 70/55#

minute 3-5 – 400m run @ 90% effort

minute 5-6 rest

 

Cool Down

standing straddle x 60 sec.

Pigeon pose x 60 sec. per leg

partner OH stretch x 20sec.x 3