Warm up/ Work: 15 minutes
1st 5 minutes: get to work poundage
Complete required reps every minute for 10 minutes. Remaining time of minute is recovery.
- kettle hi pull: 6R/ 6L
- kettle 2 hand swing: 6 reps
Work: 30 minutes
- super set each pairing.
- 8 reps on ALL exercises.
- 7.5 minutes on each pairing or circuit all exercises.
- lunge & hip extension OR ham glut raise
- core: cable column twist: L/ R & ab wheel
- dumbbell chest press & barbell bent row
- cable front delt raise & incline dumbbell rear delt raise
Work: Fitness: 10 minutes
- 10 seconds: 7.0 incline treadmill sprints: treadmill OFF
- double kettle clean: 15 reps
- 40 seconds recovery