3 sections
-3 movements per section
-3 laps per section
*Mix of upper & lower body movements with a cardio or core finisher.
Timer #8 40:20
Lap 1. 2 sets overload the muscle (strength)
Lap 2&3. 1 set (burnout/high reps muscle endurance)
BB-Rx95/65 +115/85 DB-Rx50/35
Sec1
BB standing tricep extensions -bare BB or use DB’s
DB Squats
Core Sprinter toe touches
sec2 lighter- DB or KB for Russian twist 20/15
BB clean and press
DB sissy squats
Knee get ups
sec3
BB RDL’s -add weight
DB snatches - go up in weight 50/35
Burpees over barbell
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