Press 3×5
Bottoms up KB Press 5×10
21-15-9
Sumo deadlift high pull
Box jumps
Situps
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
Front squat @22X1, build to a heavy set of 2 for the day 1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy
Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories
A Kilo website. All rights reserved.
