Warmup A:
2 Min Ski Erg
LYPT (weighted or unweighted)
Warmup B:
Crossover Symmetry
Lacrosse Ball + Mobility
Warmup C:
:45 cardio
Arm circles, Russian twists
:45 cardio
PVC pipe- pass through, around-the-world, side-to-side, under tricep
Saturday 01/04/25
Warm-up
Workout
Chicken and Waffles (AMRAP - Rounds and Reps)
20 minute AMRAP:
Teams of 2
200m Run (OR- 100m wheel)
8 Power Cleans
*Partners alternate rounds (1:1)
Immediately into:
6 min for both athletes to find max power clean and jerk
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7 (OR- Tricep overhead press)
-rest 30 seconds-
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
-rest 30 seconds-
10 Single Arm KB Situps (Left) (OR- Single arm press outs)
10 Single Arm KB Situps (Right) (OR- Single arm press outs)
-rest 30 seconds-
10 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.