WEDNESDAY

11/07/18: WEDNESDAY

Warm Up: 10 minutes

15 reps on all

hips: rotations: external & internal/ low back

Work: 15 minutes

perform required reps every 15 seconds

remaining time of 15 seconds is “recovery”

1st 15: kettle clean & press: 4R reps

2nd 15: box jump: 4 reps

3rd 15: kettle clean & press: 4L reps

4th 15: box jump: 4 reps

Work: 10 minutes 70% of max

double kettle hard clean (floor each rep)

6 reps every minute for 10 minutes

remaining time of minute is recovery

Work: 20 minutes: Upper Assistance

5 sets/ 12 reps

2 triceps

2 biceps

1 forearms