WEDNESDAY

10/03/18: WEDNESDAY

Warm Up: 10 minutes

- perform required reps every 15 seconds. Remaining time of 15 seconds is recovery

- 1st 15 sec: kettle hi pull: 5R

- 2nd 15 sec: kettle hi pull: 5L

- 3rd 15 sec: kettle hard clean: 5R

- 4th 15 sec: kettle hard clean: 5L

Work: 10 minutes: 50% of max

- perform required reps every minute for 10 minutes. Remaining time of minute is recovery

- barbell squat (front or back): 5 reps

Work: 4 sets/ 6 reps on ALL

- chest: barbell press

- back: pull up: (add weight if you can)

- shoulders: dumbbell rear delt

- quad: jump leg press

- ham: single leg RDL (add weight): R/ L

- core: mermaids: L/ R. sit up, leg raise