AM SESSION:
Every 8:00 x5
Assault bike 40 Cals
4 rounds
10 Down up
50 DU
400m Row
__________________________________________________________________________
PM SESSION:
Front Squat:
6-6-5-5-4@2121
Rest 2 mins between
_____________________
Superset:
3 x 12 Standing Arnold Press @2020, rest 45s
+
3 x 12 DB RDL @2020, rest 90s
__________________________________________
Supinated Barbell Bent Over Row:
4 x 15 reps@2120, rest 45s
_______________________________
Tempo Push Up:
4 x 20@2121, rest 90s
_____________________
3 rounds:
21 DB Clean and jerk
500m Row