Essentials:
A. RDL @2020; 9-13×3; rest 2 min
B. plank hold- accumulate 5 min in as little sets as possible.
+
8 sets
10 hr pushups
6 burpee box jump overs
12 kb swings
rest 1 min.
Fitness:
A. DL @20X1; 5,4,3,2,1; rest 2 min.
+
8 sets
10 hr pushups
6 burpee box jump overs
12 kb swings
rest 1 min.
Performance:
A. power clean- build to a 5 RM.
+
2 sets 90% effort
Run 400m
21 russian kb swings 2/1.5pd
rest 2:30
+
3 rounds (record splits)
5 PC 225/145#
7 burpees
Row 200m
Cool Down (all) – row 5 minutes easy