Friday
WORK CAPACITY
Warm Up: 3 rounds of
10 KB Swings 16kg
10 KB Goblet Squats
100m Run
Instep Stretch
1) Performing the following every 2 minutes for 20 minutes:
6x Double KB Squat Cleans @ 16kg (see video above)
3x Lunge Jumps 3L/3R
100m Sprint
***time left bfore 2 minutes is your rest
2) 4 Rounds of
8x GHD Raises
8x Kneeling Sand Bag Keg Lifts @ 60lbs 8/8
8x Dip Extension straight leg raises
60sec Side plank hold 30/30
