MONDAY

11-19-18: MONDAY

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

dead lift

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