Thursday, September 2, 2021

A.3 sets.

Push Jerk x 4 reps [build from last week]

Stretch push ups x 12 reps

skull crushers x 20 reps

rest:60-:90 bt. sets

transition from one to the next with limited break time

B. 3 sets

KB Guerilla rows x 6/side

DB lat pullovers x 12 reps

Seated supinated curls x 20 reps

rest:60-:90 bt. sets

transition from one movement to the next with little break time

C. capacity grunt work

in front of clock for 20:00

3:00 on 1:00 off x 3 rounds

100' heavy SB carry

6 burpee box jump-overs, 24/20"

max cal machine

after 3 rounds rest till the 15th minute on the clock then:

Choose a gymnastics move of choice that you can perform at least 4-10 good reps with:

5-minute amrap

gymnastics movement of choice

100' heavy Farmers carry

Plank hold for 30