AM/Mono:
Row
500m x 7; rest 2 min
Warmup:
Weightlifting:
A. Split Jerk
5 sets max of 2-3 Reps at 70-80%
B. Front SqT
5×1 @85-90% – rest 2-3 min between
#
Gymnastics:
Emom x 10
Minute 1: 1 1/2 peg board assents (one and half)
Minute 2: kB front rack wall sit hold :30
#
Conditioning:
A. Bike
:15 @95%
Rest of minute @50-60% recovery
X 12 minutes
B. @ 70-80% intensity. Smooth movement here
21-15-9
Deadlifts 315/223
9-7-5 wall walks
Becomplete:
- Seated weighted calf raises 3 x 20
- Reverse hyper 3 x 25
- Banded quad extensions 3 x 15 each side
- Clamshells 2 x 20 each side
- Barbell hip thrusts 4 x 10
- Db single arm row 3 x 10-12 each side
- Db hammer curls 3 x 15 each side
- Banded tricep extension 4 x 15
- Crossover symmetry