Chatt 70.3

Monday
Crossover Symmetry Warm Up Protocol
A1. Front Squat @ 30X1, 4 x 4 reps, rest 30 sec **start @ 105# and build
105.110.115.120#
A2. Feet Elevated Ring Row @ 20X1, 4 x 6-8, rest 2 min
+
16 min EMOM
1st- 10 Thrusters, 45#
2nd- 30 sec Double Unders (25 unbroken DUs - YAY!!)
+
3 rounds for time: 12:14
500m Row
7 Burpees over Erg
15 Russian KB Swings, 53#
15 V-Ups


Swim - 1000 yards
WU - 250yds
MS 5x50yds on the 1:00; 100 easy, 200 easy
CD - 100yds


Run - 3 mile run while Fletch practiced soccer - easy pace


Tuesday
Run 40 mins Hill Repeats Run
15' @Z1
Do 6 - 8 hill repeats that take around 1 min to climb.
High effort going up. Very easy going down
+
A. Chin Over Bar Hold- 4 x 10 sec hold- add weight if possible 8#
B. 90 degree Hang from Bar- 3 x 10 sec hold- add weight if possible 8#
C. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **drop from knee cap, only last 2 sets should be tough 125.145.155.165#
D1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 10/side barefoot, rest as needed
D2. Side Plank from Hand, 3 x 35 sec/side, rest as needed