Circuit training
Timer 8.3
40:20
2 sets 2 laps
Circling the room
For strength movements:
For Building muscle: break up the timing hit failure around 20sec then get back into it.
For lean Muscle: hit failure at the end of each set.
Adjust the weights.
Sumo squats
Box overs 24/20
Chest press
TTB/leg lifts/knee raises
Rip 60 back rows
KB high pulls
Ab rollers
Bike
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a