| Wednesday | |
| A1) |
Dual KB Front Rack Split Squats X 10 reps/ Leg – Moderate Load – rest 1 min
|
| A2) |
30 Sec Weighted Sorenson Holds – rest 1 min
|
| A3) | 20 Sec Side Bridge/ Side |
| X 3 Sets – rest 1-2 Mins | |
| EFFORT Should be 100% Below: | |
| B1) |
8 Hang Power Cleans – Build in your Sets (Unbroken EVERY SET though) – 20-30 Sec Rest
|
| B2) |
50 FT Sled Push – HAP and as Fast as possbile – 20 Sec REST
|
| B3) |
10 Sec AD SPRINT – EFFORT SHOULD BE 100%
|
|
3-4 Sets – rest AS NEEDED to ensure EFFORT is AS HARD AS POSSIBLE (thinking 3+ Minutes)
|
|
| C) | 3 Sets: Mix and Match every Set |
| 30/24 Cal Row | |
| 20 KBS (70/53) | |
| 30/24 Cal AD | |
| rest 2-3 Mins |
