1.19

3-5 minutes of workout prep
goblet squats x 10
bottoms up press x 10
TGU x 1 minute
KB windmill x 1 minute

then

A1 Bench Press – 10 RM in 4 attempts
A2 DL; 80x3x4
+
10 hang power cleans @ 50-55% of PC max
2 minutes on the rower; goal is 500+ / 400+ meters
rest 2 minutes
x3-4 rounds

finisher:
seated russian twist x 30
vertical toe touch x 20
arch ups x 10

Cool Down

bench oh stretch x 30sec. x 2
twisted cross x 30 sec. per side
wall stretch x 30 sec. per leg (2x)




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