WEDNESDAY

12/19/18: WEDNESDAY

Warm Up: 20 minutes

complete required reps every minute. remaining time of minute is recovery

1st min: wall ball: 20 reps

2nd min: kettle snatch: 10R/ 10L

3rd min: slam ball: 25 reps

4th min: push up: 30 push ups

5th min: recovery

repeat 4X

Work: 10 minutes: (2 minutes to get to work weight)

Barbell Power Clean: 7 reps: complete reps every minute for 8 minutes. remaining time of minute is recovery

Work: Lower Assistance: 3 sets/ 10 reps

ham: glut ham raise

quad: single leg press: L/ R

Work: Upper Assistance: 3 sets on ALL

chest: flat OR incline dumbbell press: 8 reps

chest: fly: 12 reps

shoulder: dumbbell shoulder press: 15R/ 15L

triceps: dumbbell kick backs: 20 reps