Running:
3 min on
1 min walk
X 5
5 min walk
Repeat all
Warmup:
Weightlifting:
A. Power Clean 3.3.3 Cluster
Conditioning:
250m Row
15 burpees over rower
25 KB Swings 70/53
15 burpees over rower
250m Row
Rest 5 minutes
15 cal bike
10 burpees over rower
15 kb swings
10 burpees over rower
15 cal bike
Rest 9 minutes
Repeat all again
(Separate session)
Row repeats
500m x 6; rest 2:15. (-1) off last weeks splits
BECOMPLETE:
- Single leg step ups x 6/ x 4 sets each side
- Wall sit w/ front rack hold x :30-:45 x 5
- 3 rds, 15 scap push-ups 15 banded scap squeezes 15 db rear flys
- 10-12 min mobility on specific weakness
- Crossover symmetry