Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Ron Swanson
21-15-9
Back Squat (185/125)
42-30-18
GHD Sit Up (OR Stick abmat Sit Ups)
-Rest 5:00-
15-10-5
Power Clean (155/105)
Muscle Up
-Rest 5:00-
24-18-12
Lateral Burpee Over Bar
4-3-2
Rope Climb
