Sunday

10 Wall extensions
15 Scapula Push ups
10 Ring Rows
15 Jumping Squats

3 Rounds of:
5 Pendlay Row (Heavy as Possible)
5 Bench Press (Heavy as Possible)

Notes: Ideally you will have two barbells setup and you will alternate between the movements, resting 1-2min max between.

4 rounds each for time of:
9 Hang Power Cleans (135/95/75)
15 Knees to Elbows
21 Lateral Bar Burpees
-30 min cap-

Notes: You do not need to extend you hips fully or clap overhead for these burpees, the only rule is that you must jump with both feet together.

Samson stretch
20 PVC dislocates
Active hang, 30 seconds

Ingredients:

1 small zucchini

1 small sweet potato

1/8 of a white or yellow onion

coconut oil

seasonings:

cumin, chili powder, salt, powder and chili powder

Directions:

In a food processor or grater, grate potatoes, zucchini and onion. Keep potatoes separate.

Next, microwave the potatoes for a couple of minutes, make sure they are evenly spread on plate.

In a bowl mix together partially cooked potato, onions, zucchini and seasonings.

Heat a cast iron skillet on medium heat and add in coconut oil.

Add vegetable to pan and cook for about 10 minutes until desired tenderness.

Serve with eggs or your favorite protein. Sausage, bacon or salmon work well!

Enjoy!

~Jamie