Prep:
3 Sets:
20 Mountain Climbers
20-30 sec/side Side Plank
Essentials
A. 3 Sets:
10/leg DB RNT Reverse Lunge
rest 60-90 sec
Moderate weights in each hand
B. 5 Sets:
Every 2:30:
3 Back Squats 30X1
3/side Archer Ring Rows
Back Squats are tough weights across w/ some building but small increments
C. For Time:
42-30-18
SU
21-15-9
Ring Row
15-12-9
DB Hang Squat Clean 35/20/hand
10min Cap
Can Swing DBs b/w legs
Fitness
A. 3 Sets:
10/leg DB RNT Reverse Lunge
rest 60-90 sec
Moderate weights in each hand
B. 5 Sets:
Every 2:30:
3 Back Squats 30X1
1-2/side Mixed Grip Pull Ups
Can do wtd PU if possible.
Back Squats are tough weights across w/ some building but small increments
C. For Time:
42-30-18
DU
21-15-9
CTB
15-12-9
DB Hang Squat Clean 50/35/hand
10min Cap
Can Swing DBs b/w legs