3sections
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- 95/65 115/75
DB-Rx50/35
Sec1
Cash in - Run curb and back
-BB single leg DL
-DB standing Alt Arnold press 35/20
- shoot throughs
Sec2
-BB front rack lunges or OH lunges
-DB tricep extensions over head. Single DB 50/35
-knee get up to jump
Sec3 -BB add weight
-BB Sumo squats
-DB snatches 50/35
-hollow core Alt knee tucks
Cash out - run 1 lap
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