TODAY ONLY ONE TRAINING SESSION AT 17.30
WARM UP
2 rounds
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Dynamic Stretch – Pose Running – Muscle Ups
STRENGHT
5 Sets*:
5 Weighted Pull Ups
5 Weighted C2B
5 Muscle Ups
Rest as needed between sets
*The goal is to complete the entire Super-set without coming off the bar
CONDITIONING
21 Front Rack Lunges #43/29
21 KB Swings #24/16
400m Run
15 Front Rack Lunges
15 KB Swings
400m Run
9 Front Rack Lunges
9 KB Swings
400m Run
ACCESSORY WORK
EMOMx12
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch #20/12.5