Friday: 6 October 2017

Warm Up

10 Cals Bike

5 Push Ups

5 Each Arm - 1 Arm KB Swings

5 Each Arm Waiter Squats

x 2

Barbell Cycling Warm up

5 Hang Power Cleans + Front Squats

5 Hang Cleans

x 2 Rounds (Start with bar then add weight each round)

Olympic Lifting -

Every 90 Seconds x 12

3 TNG Power Cleans @ 155/105

Strength -

25ft Front Rack Walking Lunges x 3 AHAP

Gymnastics -

20 Pike Ups

10 Barbell Roll Outs

1:00 DBall Hold 150/100

x 3

Conditioning

10 Thrusters @ 135/95

20 GHD situps

50 Double Unders

5 Rounds