3 Rounds
10 banded good mornings
10 scalp presses
10 Banded push ups
Pvc-3 Rounds
5 clean pulls
5 high clean pulls
5 muscle cleans
BB- Complex
1 muscle clean + 1 below the knee pause clean + 1 HH clean +1 power clean
3 x 2 65%
3 x 1 70%
1 x 1. 75-80%
Power Clean Clusters
3-3-3
3-3-3
3-3-3
3-3-3
Abs
2 sets
:30 sec Inverted plank
:30 hollow hold
:30 reverse crunches
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 (burno
Cardio/core and a strength movement paired in each section -4 sections -2 laps - water break in between laps -Timer Mix Burnout -Goal- get as many reps/calories as possible with correct form. -Try to
-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at
