FRIDAY

12/21/18: FRIDAY

Warm Up/ Fitness: 10 minutes

up downs: 4 reps

2 hand kettle swing: 6 reps

kettle circle clean: 4R/ 4L

Work: Dead Lift: 23 minutes: use first 5 minutes to get to work weight.

1.5 minutes between blocks 1 & 2 as well as blocks 2 & 3

1 st 5 min: complete 5 reps every minute for 5 minutes: 50% of max: 25 total reps

2nd 5 min: complete 3 reps every minute for 5 minutes: 65% of max: 15 total reps

3rd 5 min: complete 1 rep every minute for 5 minutes 80%+++ of max: 5 total reps

Work: 10 minutes

complete required reps every minute for 10 minutes

pull up: 5 reps

push up: 10 reps

jump squat (hands behind head): 10 reps OR box jump: 7 reps

Work: Assistance: 3 sets/ 12 reps on ALL

ham/ glut/ low back: single leg feet elevated hip bridge: R/ L

triceps: dips

biceps: dumbbell hammer curl

forearms: dumbbell reverse wrist curl & cable wrist curl