Friday

Pre Warm-Up

3 Rounds 

5 burpees road jump

30 single under 

5 inchworms 

+

3 Rounds 

10 KBS

5 push-ups 

Row 250m 

 

Warm-Up

Dynamic 

Movement Prep For IWT Sessions 

IWT Sessions 

 

Session #1 

3 Sets 

8 Strict Pull-Ups 

8 Ring Dips 

16 Push-Ups 

16 KBS @ 70/54 

1min Rest 

 

Session #2 

3 Sets 

8 Burpee No Push-Up

10 Hang Power Snatch @ 115/80

90sec Max Effort Row 

2min Rest 

 

Cool Down

1.) Roll lats, t-spine, and hamstring

2.) Spend 10min on problem areas 

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