8.19

ARE squats x 2 rounds
Banded Good Mornings x 10
X-band walks x 10
Push up plus x 10

then

A. Clean DL + Clean + Front Squat; EmOM x 7 minutes @ 60-70%
B.1 BB bent over row x 5/x3
B.2 DB strict press x 5/sidex3
+
top of every 2nd minute x 10 minutes
100m shuttle sprint – (50m out and back x 2)
12/8 cal on rower

rest 4 minutes – where you accumulate 6 x 10 sec. perfect plank holds + 3 x 20 sec. heavy farmers hold

top of every 2nd minute x 10 minutes
200m shuttle sprint (50m out and back x 4)
8/6 cal on AB




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