Friday, July 2, 2021


A. Push jerks

2 sets of 6 @ 70%

2 sets of 4 @ 75%

2 sets of 2 @ 80%

B. AMRAP 10 min

20 single DB step ups 24,20/50,35

15 single DB hang clean & jerks 50,35

5 wall walks

Masters

A. Row 150m; rest 30 sec x 3

B1. DB side Lateral shoulder raise x 12

B2. DB bent over flies x 15

B3. Dbl KB front rack squats @ 30X1 x 8

X 3

C. Tabata the following movements; 20 sec work + 10 sec rest x 8 sets per movement:

Squats

Push-ups

Balance with KB/SL Romanian DL hold

Kettlebell swings

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