Workout: 6_27_25

Friday

Warm up

1) 2x: Supine scorpion x 4 + dead hang x 20s + hip lifts x 8 2) 1x: Chest stretch 30s/30s + Seated straddle stretch x 90s + pigeon pose x 90s./90s.

Strength

1) 2x: Single arm KB Swing x 5 + SA KB Snatch or C&P x 5 > Switch arms 2) 3x: Barbell Push press x 5 (no rack) +Bent fly x 12 3) 3-4x: Hang Power Clean x 3 + Push Jerk x 3 – Transition into jerks without putting the bar down.

Work

Partner Workout: 2 rounds each: When finished, return to top for 1 round of each. P1) Ski x 200 P2) Dual farmer hold (heavy) – Each set down = 1 burpee for each person when ski is finished before starting next round. P1) Row x 250m P2) Alternating push ups until P1 completes meters. P1) 50 mt. climbers (feet outside of hands) P2) Wall facing HS Hold until 50 mt. climbers are complete. *sub feet elevated w/ hips piked FLR if needed