THURSDAY

Warm Up: 15 minutes

- 1 st 5 minutes: you know the drill by now. GET to work weight!!!

- 10 minutes:

- Alternating kettle hard clean to over head press OR alternating kettle snatch: 1R/ 1L

- perform required reps for 40 seconds

- 20 seconds recovery

Work: 25 minutes: 12 reps on all

- quad: leg extension

- ham: leg curl

- back: dumbbell row: L/ R

- chest: fly of your choice

- shoulder: lateral raise

- core: knees to elbows

Work: Fitness: 15 minutes

- Tabata: 3 blocks

- cardio piece of choice

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