COMPLETE:
Weightlifting:
A. Push Jerk – 4RM + 2X4 @90%
B. Weighted ring rows 4 x 6
///
Conditioning:
4 rds @80%
800m run
50′ HS walk (w obstacles)
20 dB single arm Devils press 50/35
+
NFT
100 barbell bent over rows 95/63
100 Plate OH Tricep Extension
100 alt db bicep curls
100 weighted setups
+
20-30 min
:30 hard @80%
:30 easy
* Machine of choice