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