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
Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%
Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
