Warm up
2 rounds
Bike 2:00
1:00 Straddle stretch hold
10 walking good mornings
:20 sec quad stretch holds
Straight Leg Sumo DL
Every 1:30 x 6 Tempo 3-1-1
-6 DL (slow 3 Count lower 1 count pause 1 count up)
-10 Rear Lat Raises (2-5lb plates)
Workout
400m Run
21-15-9
-DB Sumo Squats #35
-DB Tricep Extension + reverse Curl #35
Row 500m
21-15-9
-Single Arm Spartan Burpee
-Tricep Push up’s
Bike 20 cals
Stretch!!
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente