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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-Back ext.
-Batwing
-yoga push ups
-double unders

Then

A1. Halting clean grip DL to knee @21×2 + CG DL x 1 x 4 sets, rest 60 sec
A2. Strict Shoulder press x 5 x 4 sets, rest 60 sec
+
3 sets
30 sec KB swing (70/55)
30 sec squat thrust box jumps (24/20)
30 sec row sprint;
top of every 5 min (30 sec on the rower screen)




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