Friday
Work Capacity
Warm Up: 3 Rounds of
50m Run
2x Right Arm KB Snatch @ 12kg
2x Right Side Turkish Get Ups @ 12kg
2x Left Arm KB Snatch @ 12kg
2x Left Side Turkish Get Ups @ 12kg
4x 1 Leg Dead Lift @ 12kg 4/4
In Step Stretch
1) 10 Rounds of
400m Run
Barbell Complex @ 75lbs
2) 2 Rounds of
90 Sec Ab Bridge Complex (30sec side, 30 sec middle, 30 sec other side)
10x KB Slashers @ 16 kg 10/10
