Saturday 12-28-19

STRUCTURE

"Warm-up 5 min

AMRAP SB Carry Relay

-

""Pump Session""

100 Barbell Drag Curls

+

Front Delt Raises

+

Barbell Skull-crushers

- rest 3 mins -

+

"Midline Madness"

:30 on/:30 off

Side Plank (:15L/::15R)

Ring L-sit

Rower Pike-ups

x 4 rounds"

ENDURANCE

A. Every 5 min x 20 min:

Row 750m/600m

B. Every 2 min x 10 min:

AB 25/20 cals.


BARBELL

A. Snatch - 1RM

B. Clean and Jerk - 1RM

C. Clean Pull - build to heavy single