Wednesday 10th July, 2019

Warm Up:

5 mins cardio
//
Push ups complex
3 reps each position
Hands wide
Hands wide pointing out
Hands wide pointing in
Hands Normal
Hands Normal Pointing out
Hands Normal Pointing in
Hands Narrow
Hands Narrow pointing out
Hands Narrow Pointing in
//
DB Shoulder complex
10 Alternating press
10 Press out in front
10 Press across body
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Push Jerk:

Establish a 5rm for the day (12 mins) ,

3 x 5@70-80% of today’s 5rm.
rest 2 mins between sets
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Superset 01:

4 x 10-12 DB Bent Over Row @2121, rest 60s
+
4 x 10-12 DB Z- Press, rest 2 mins x 4 sets
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Snatch Grip Pendlay Row:

4 x 6 reps@, rest 90s
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Intervals:

2 min window
15/10 cal assault bike
AMRAP
6 cluster@50/35
3 Burpee box over
rest 3 mins
x 4

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