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1/29/24 back squat

Warm up

2 minute bike

30/30 second side plank

10 barbell clusters


Strength

Back squat 3x4

20s

Push press

Db bench

Double db row


Conditioning

3 rounds for time

5 single arm kb cleans 53/35-Left arm

5/5 front rack reverse lunges 53/35-Left arm

5 single arm kb cleans 53/35-Right arm

5/5 front rack reverse lunges 53/35-Right arm


 
 
 

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Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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