Warm Up/ Fitness: 12 minutes
1st minute: kettle snatch: 10R/ 10L: remaining time of minute is recovery
2nd minute: cardio piece of choice: 40 seconds work/ 20 seconds recovery
alternate the above foe 12 minutes: 6 rounds of each!
Work: 10 minutes: 1 st compound movement
perform 10 reps every minute for 10 minutes. Remaining time of minute is recovery
40 - 50% of max: I have to go light, I have been on hiatus for the past 2 weeks in Cabo..
Work: 15 minutes: 2nd compound movement
barbell push OR jerk press (front or behind the neck) 3 reps/ 60% of max
double dumbbell row (simultaneous): 6 reps/ 50% of max
complete reps every 1.5 minutes. Remaining time 1.5 minutes is recovery: 10 rounds
Work: 10 minutes: Assistance
5 sets/ 12 reps: 50% of max
cable lateral raise
dumbbell rear delt raise