Workout of the Day

<p>1. 7s</p><p>2. Hip halo</p><p>2 Sets<br />1:00 Echo Bike (moderate)<br />20 Alt. Leg V-Up<br />10 Kip to Swing<br />5 Box Jump w/Step Down<br />15 Banded Good Morning<br />10 Hang Dumbbell Snatch (light)</p>

<p>3 Front Squat + 3 Back Squat @ 7/10 RPE<br />3 Front Squat + 3 Back Squat @ 7.5/10 RPE<br />2 Front Squat + 2 Back Squat @ 8/10 RPE<br />2 Front Squat + 2 Back Squat@ 8.5/10 RPE<br />1 Front Squat + 1 Back Squat @ 9/10 RPE</p>

<p>3 sets:<br />15 Double Dumbbell Snatch (2×50/35)<br />15 Box Jump (with Step Down) (24/20)<br />15 Toes to Bar<br />15 GHD Sit Ups<br />15/12 Calorie Echo Bike<br />-rest 2 minutes b/t sets-<br /><br />*Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..)<br />**You must finish all reps of the movement once you start that movement, before going onto another movement.</p>

<p>3 Snatch @ 6/10 RPE<br />2 Snatch @ 6.5/10 RPE<br />1 Snatch @ 7/10 RPE<br />3 Snatch @ 6/10 RPE<br />2 Snatch @ 6.5/10 RPE<br />1 Snatch @ 7/10 RPE<br />1 Snatch @ 7/10 RPE<br />1 Snatch @ 7/10 RPE<br /> </p><p>3 Sets <br /><br />:30-:45 Barbell Back Extension Hold<br />20 Standing Landmine Twists<br />10 Ring Support Knee Ups + Right Leg Straight + Left Leg Straight</p>