Strict press 3×12
4 Rounds for time:
10 Dumbbell hang squat clean thrusters,
200m Run
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalBB front Squat BB cossack squat Swiss ball Dead bug Swiss ball hamstring curl Swiss ball back extension 6
Back squat @21X1, 5 reps, every 2:00 x 5 sets 1 warm-up + 3 sets:10 dumbbell RDLs @30X110 reps per leg, dumbbell floor slider reverse
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds
A Kilo website. All rights reserved.
