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