07
05 '20
“QUARANTINE DAY ONE”
RONIN DAY 14
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Half saddle 2min per side
Twisted cross 2min per side
Squat hold 2min
Kendo (the way of the barbell)
30 snatch high pulls
METCON
150 alternating dumbbell snatch
**Every minute on the minute, perform 5 burpees (start at the first minute)**
Note: You pick the weight but aim for something around 50/35
Pyro weightlifting W5D1
Primer
Snatch sot press
3-3-3-3-3
Snatch complex
5 sets
3 hang snatch
1 snatch
Clean and jerk complex
5 sets
3 hang cleans
1 jerk
Accessory work
Conditioning
3 rounds
1min AMRAP
Max double unders
1min rest between rounds
Core
L-sit hold 1min
