Warm Up: 4 Rounds: Stretch as needed
15 DB Bench Press #50#35
10 kBS #70#55
200 M RUN
A) For time:
50 GHD Sit Ups
Then, 4 Rounds:
25/20 Calorie Row
100 Double Unders
25’ HSW
Then,
50 GHD Sit Ups
B) PM Session
Warm up - Band Pull aparts all the angles, couch stretch (1 min each side), squat hold (1 min), 2 rounds of: lat/pec stretch (1 min each side) + 10 shoulder rolls + 10 TEMPO air squats + 3 tall jerks + 3 behind the neck press
A) 3 Sets (Working up in weight)
1 Push Press + 1 Push Jerk + 1 Split Jerk
B) 2 Sets (Working up in weight)
1 Push Jerk + 1 Split Jerk
C) 4 Sets (Working up in weight)
1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk
D) Back Squat
1,1,1,1
*Work up to a decent single for the day.
E1) TRX Hamstring Slides
3 x 30 reps
E2) Glute Ham Raises
3 x 5 reps .