FRIDAY

11/23/18: FRIDAY

Warm Up/ Fitness: 15 minutes

complete required reps every minute for 15 minutes. remaining time of minute is recovery.

pull up: 3 rep

double kettle push press: 6 reps

body weight squats: 9 reps

Work: 15 minutes: 1st compound movement

dead lift: 70% of max OR more if you’re feeling IT!!!

use first 5 minutes to get to work weight

complete 2 reps every minute for 10 minutes. remaining time of minute is recovery.

Work: 10 minutes: 2nd compound movement

barbell snatch: 50 - 60% of max

use first 5 minutes to get to work weight

complete 3 reps every minute for 5 minutes. remaining time of minute is recovery.

Work: Assistance: 5 sets/ 12 reps on all

triceps: dumbbell skull crusher

biceps: narrow grip cable curl

foerarms: barbell wrist curl