Bonus Cardio Party

Zone2 Cardio - 10 sets
3:00 Bike
1:00 Burpee
1:00 Situps
1:00 Lunges

3 RFT:

150m Run
20 Box Step Overs
20 Hang DB Snatch

OPTIONAL COOL DOWN
FOR RECOVERY
1:00/1:00 Banded Hamstring Stretch
1:00 Saddle Pose
1:00 Child's Pose
2:00 Cobra Stretch

OPTIONAL COOL DOWN
2 SETS FOR RECOVERY*
1:00/1:00 Lat Foam Roll
:30/:30 Pec Stretch w/Head Turn
1:00 Bench Thoracic Stretch

• See last minute of the daily video for demos: https://vimeo.com/794420337

1: 12/10cal Ski
2: 3/3 Single DB Devils Presses 20/15kg
3: 12/10cal AB
4: 12 Dips
5: Rest

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk

A) EMOM 12 mins
Min 1: double KB front rack march
Min 2: hollow body hold
Min 3: goblet wall sit w/ pulse
Min 4: arch hold

B) AMRAP 4 mins x 3 sets
8/6 calories bike/row/ski
4 cleans
4 lunges (2/2)
4 push presses
-rest 1 min between sets-

Rx: 24/16 kg
Goal: 2+ rounds each set

Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5+5 single leg Rdl
2+2 single arm devils press
5+5 single arm hang squat clean
10 scapula pull ups
5 pull ups or jumping pull ups

then start to prep for Squat clean + FS work .

1 x 3 (65%)
1 x 3 (75%)
1 x 4 (85%)
4 x 5 (90%)

Percentage from 1RM

Rest Day and Open 22.3 +++? to be announced at this evening.