MONDAY

10/08/18: MONDAY

Warm Up: 10 minutes

- complete required every minute for 10 minutes.

- remaining time of minute is recovery

- wall ball: 6 reps

- slam ball: 8 reps

- push up: 10 reps

Work: 20 minutes: Barbell Power Clean

- complete reps every minute. Remaining time of minute is recovery.

- start at 50% of max and increase lbs every 4 minutes

- 1st minute: 2 rep

- 2nd minute: 3 reps

- 3rd minute: 4 reps

- 4th minute: recovery/ add weight

- Repeat the above 5X

Work: 4 sets/ 8 reps: 70% of max

- quad: leg press

- ham: ham curl

- chest: dumbbell press

- back: pull up

- core: ab wheel & roll up w/ lbs: L/ R