Joe Lengel workout

10 rounds:

10 thrusters (95)
10 bar facing burpees
10 pull ups
57 double unders

Time - 40:32

BTN standing

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

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Holy cow I did this as Rx'd!! Pull-ups without jumping or assistance, push ups on my toes...yeah it took me 9 years but I DID IT! My hands are wrecked...both have some pretty awesome stinging rips. I THINK it took me 17:09 to do the pull-ups...it seemed like forever.

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

Another 1 hour session with Caleb Ward.

End result, new PR, 1RM - 155 lb snatch, BOOM!

Biking

MVMT PREP
Banded Hip Series
Frog Stretch w/ Lat stretch
Flow with me
Beast Reach X 4 /
Beast Wave Unload X 4
Scorpion X 4 /
Beast Torsion Control X 10/
Underswitch to Crab Reach X 4/
10 mins

BENCH MARKING
1 min CAP MAX CTB ISO CHIN UP HOLD
1min / MAX SIDE PLANK (*top foot ELEVATED!)

5mins

STRENGTH 1 - GLUTE STEEL WK 3

SUMO BB BACK SQ 4 X 10
SUMO SQ DEAD STOP KB ALT ROW 4 X 10/
KB Activated Leg Lower 4 X 10/
SEE VID HERE

3:20mins X 4

16mins

GLAM BAM FINISHER
Partners will start staggered, aim to finish all exercises in allotted time.
SS = superset
You will share : 1 mat, 2 DB, 1 HVY GOB KB, 1 ab mat, 1 HVY MB, 1 TRX

10 STRICT PU SS w/ 20 DBL DB Floor Press
10 HVY GOB SQ SS w/ 20 BW SQ Jumps
10 HVY MB AB MAT SIT UPS SS w/ 20 BW ab mat sit ups
10 HVY KB DL (you go to big bertha KB's) SS w/ 20 TRX Ham Runners
REPEAT

19mins (15min AMRAP Circuit)

Deadlift 3 RM, then 3 sets with 80% (choose reps)

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

30x135lbs ground to overhead, 6:05

light jog 1 mile