3:00 bike/row…
100 flutter kicks
then…
NFT (quality and purpose)
Complete 5 Sets
12 RKBS, 53/35#
12 Alt Step Ups, 20”
12 Up Downs
Rest :30
12 Cossack Squats
Row/Bike/Ski/versa/run 1:00
20 Mountain Climbers (1-1 Count)
Rest/Walk 1:00 btw each set
Then..,
Skill: Split Jerk : 7 – 10 min
– foot work
– from the rack
– 3.2.1 wave format
Then..,,
3-4sets
12 DB up-right rows (heavy)
into
Max light DB Lateral raises 20/10#
Couch Stretch 2:00 e/s
Passive Hang :30
Lizard Stretch 1:00 e/s
You must be logged in to post a comment.