Wednesday
A1)
Dual KB Front Rack Split Squats X 10 reps/ Leg – Moderate Load – rest 1 min
A2)
30 Sec Weighted Sorenson Holds – rest 1 min
A3) 20 Sec Side Bridge/ Side
X 3 Sets – rest 1-2 Mins
EFFORT Should be 100% Below:
B1)
8 Hang Power Cleans – Build in your Sets (Unbroken EVERY SET though) – 20-30 Sec Rest
B2)
50 FT Sled Push – HAP and as Fast as possbile – 20 Sec REST
B3)
10 Sec AD SPRINT – EFFORT SHOULD BE 100%
3-4 Sets – rest AS NEEDED to ensure EFFORT is AS HARD AS POSSIBLE (thinking 3+ Minutes)
C) 3 Sets: Mix and Match every Set
30/24 Cal Row
20 KBS (70/53)
30/24 Cal AD
rest 2-3 Mins
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