A.
Five sets of:
Front Squat + Power Jerk
B.
Shoulder to Overhead x 20 reps
*heavier than last week*
C.
3 Rounds for time of:
8 Squat Clean Thrusters (155lbs/100lbs)
AirDyne x 25 cals
rest 5 minutes
3 rounds for time of:
7 Front Squats (225lbs/145lbs) *taken from ground*
500m Row
rest 5 minutes
3 rounds for time of:
20 GHD Sit Ups
20m Handstand Walk
D.
Three sets of:
Supine Ring Row x 8-12 reps
rest 90 seconds
GHD Hip Extension x 15 reps
rest 90 seconds
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