Monday, August 12, 2019

A. Squat Clean.

work up to a good single @ around 80% feel.

then

hit 4 good reps at this weight.

12 minutes for this.

B. DB lateral cross body step ups.

20/15" box

3-5/side x 3 sets

rest :10 bt. legs

*add 5 pounds from last week to dB's

**after each set complete 10 DB bent over rows

C. Workout.

top of every 5 minutes complete the following (4 rounds)

500m row

20 KB goblet squats

55 single unders

**each round should be around 3:30-4:00

**adjust distance or reps to make sure this happens

**look to keep all times the same for all rounds

Kevin Glass309