General Flow & Run Prep
0:30 samson strenth (right)
0:30 samson stretch (left)
0:30 downward dog + foot pedal
0:30 scorpions
100m run
0:20 quad pulls
0:20 knuckle draggers
0:20 high kicks
0:20 bunny hops
020 broad jumps
0:20 A skips
0:20 butt kicks
0:20 high knees
Bench Press option Hip thrusters
Every 1:30
For Total Load: 4-4-4-3-3-3-1-1-1
Workout
"Sisson" [HERO]
AMRAP 20:
1 Rope Climb (15')
5 Burpees
200 Meter Run
Modifications
Rope Climb
Reduce Height
Reduce Reps
2 Lay to Stand Climb
5 Strict Pull-Ups = 1 Rope
6 Alternating Dumbbell Plank Rows = 1 Rope
6 Ring Rows = 1 Rope
6 Toes To Bar = 1 Rope
Run
250/225m Row
After Party
3-4 Sets For Quality [Each Side]:
10 Single Arm Kettlebell Bent Over Rows
10 Single Arm Kettlebell Side Bends
50' Single Arm Kettlebell Farmer Carry 70/50
Comments