1,12

3-5 minutes of workout prep
TGU – 2 minutes of light weight
Goblet squats x 15
wall angels x 15
Single leg RDL x 10/side

then

A1 Bench Press x 6-8 reps @ 75-85% x 3 sets
A2 DL; 5.3.1 @ 70/80/85%
B 3 sets – max time – belly facing wall handstand hold
+
“Fast and Hard”
3 heavy hang power cleans (2-5% heavier then last week)
6 ball slams, 30/20#
60 sec. AB sprint
rest 3 minutes b.t efforts
x4 rounds

Cool Down
Partner OH stretch x 30sec. x 2
wall stretch x 30sec. per side x 2
pigeon pose x 30 sec. per side x 2




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