Friday December 27, 2019

AM - WORK
A) Aerobic / Mixed:
Aerobic:

5:00 on, 2:00 off x 4:
850m row
1 round of DB DT, 2 x 15
Max Burpees over the rower.

PM - WORK
A) Push Press:
Build to a heavy set of 2 for the day

B) Push Press Working Sets:
3 Sets of:
12 Band Pull-aparts
12 Push Press

Rest 2:00 Between Sets

C) Superset:
3 Snatch Grip Deadlifts, 120% of 1RM
50ft DB overhead Walk, 2 x 24/16kg KBs

Rest 2:00 x 5 Sets

D) Workout
From CF Mainsite:
MAINSITE
Complete as many rounds as possible in 8 minutes of:
45 thrusters, 95 lb.
45 toes-to-bars
45 cleans, 95 lb.
45 chest-to-bar pull-ups

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