032521

Arm Circles 

Ankle Crush 

Runner's Stretch 

Squat Stretch 

Standing Chest Stretch 

5 Dude Squats (massively detained it would seem - clocking rt medial knee tendon sensitivity in general and a lil struggle here)

20 Seated Leg Lifts 

OH Squats 95# x3, 125x3, 135x3, 155x3x2, 135x3

BB OHP 115x10

Dip Stand Pillar :30x2

4 Rounds 

500m Row 

6 Dips (during)

02:30 Rest

Afterparty:

10 OH DB Ext

MIXED Up 40 Twisting KB OHP

10 each side but all twists to left then all to right 

Standing Quad Stretch 

032221

Ankle Crush 

Runner's Stretch 

Squat Stretch 

Arm Circles 

Handstands x:40x3

Headstand Bent Knee Switches x6x3

Wall Walk Handstands x1x3

Piked Headstand Hip Rotations x3x3

Unilateral Push Ups to Shoulder x3+3x3 (breaks as needed + lil momentum to get off shoulder)

Headstand on Elbows (near wall -> newly quite challenging)

Incline Barbell BP 95x20x2

Rope Elbow Cable Ext x20x2

032121

Warm Ups 

Ankle Crush 

Runner's Stretch 

Squat Stretch 

Arm Circles

Pregame:

Banded Pull Ups x7x5

-with-

6+6 SL Floor touch (24 total)

6+6 6" Step Downs (24)

6+6 Asym Calf Raise 

12 Seated Ups

24 Leg Raise over 4"

Snatch 95x3, 105x2, 115x2x3

Squat 155x5, 195x5, 235x3x3, 195x4

-with-

Rotation DB Curl 30x7x5

Leg Exten x7x3

031921

Warm Ups 

Toeing Arm Circles 

Runner's Stretch 

Supine Rotation 

Straddle Stretch 

Heels OH 

Quadruped Palmless 

Palmless Plank

Position Zero (6-step)

Stab (head tucked) x 8 breaths  x4

2 Rounds 

1 Straddle to Shoulder

5 Backspins (avg 12 revolutions per SET in T-shirt)

1 Straddle to Shoulder (rusty AF)

Handstands x :30 x 2

Headstands + Staddle Curl Up x4x2

Ankle Crush 

Power Clean 135x3, 155x2, 175x2x3

4 Rounds 

1+2 #135 Pwr Cl + BK Pwr Cl 

5 Dips

2 Rounds 

10 Roller

10 Thoracic Ext

8 "Straddle" V-Ups

Standing Quad Stretch 

031621

Warm Ups in Apartment 

Ankle Crush 

Runner's Stretch 

Arm Circles 

Neck  Circles 

Wrist and Thumb Stretches

OH Squats 45x5x2, 95x3, 115x3, 135x3, 155x3x2, 115x3

4 Rounds 

5 115# BB OHP 

5 55 2-Phase DB BOR 

-then-

PWR r Sn + Hand Snatch 95x2x4

ERG Row 1500m in 07:04 relaxed pace

031121

Runner's Stretch
Kneeling Ankle Crush (w towel)

Monostructural
1,000 Rope Skips
4 Rounds
50 Skips
10+ Side Rope Swipe
50 Skips
10+ Side Rope Swipe
50 Skips
10+ Side Rope Swipe
50 Skips
10+ Side Rope Swipe

020821

Warm Ups 

Stretches 

Heels Over Head (cramp)

Snatch + Hang Sn 95x3c3

Squat 225x3x4

DAC 10x6x4

Erg 15:00 at 15 strokes

3168m