A.
Five sets of:
Front Squat + Power Jerk
B.
Shoulder to Overhead x 20 reps
*heavier than 11-21*
C.
Every 5 minutes, for 30 minutes (6 sets)
400m Run
5 Muscle Ups
7 Handstand Push Ups
9 Air Squats
D.
Three sets of:
Chinese Row x 5 reps (as heavy as possible)
rest 60 seconds
GHD Sit-Up x 10 reps
rest 60 seconds
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