Warm up
World's greatest stretch
Burgenor warm up
Strength
Bench press -Build a heavy 4
Then
4 rounds
3 power snatches-Increase weight each round
3 bench presses at 80% (explosive)
Deadlift-Build a heavy 4
Then
4 rounds 2 deadlifts at 80% heavy 4
Max dips
Barbell row-Build a heavy 4
Then
4 rounds
3 rows at 80%
20 wall ball
Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...
WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...
Comments