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Sunday, 6/12/16

Sunday 6/12

Basic & Performance

Warm up: 2 sets 60 sec rest between

  • 8x hang muscle clean
  • 8x strict press
  • 8x Bent over row
  • 10x band pull apart
  • 20x jumping jacks
  • Perform with un-weighted bar

12 min to 1RM floor press

Followed by 3x 10 bent over row with your best press weight


3 rounds with a 1:1 rest period of

  • Run 400m
  • 15/10 Chest to bar/regular/assisted pull ups/ring rows
  • Run 200m
  • 15 Burpees
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