6 sets with barbell from rack
1 strict press
2 push press
3 overhead squat
12 alternating heavy DB box step ups in between sets
4 rounds
6 squat clean
8 thrusters
6 bar facing burpees
6 sets with barbell from rack
1 strict press
2 push press
3 overhead squat
12 alternating heavy DB box step ups in between sets
4 rounds
6 squat clean
8 thrusters
6 bar facing burpees
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
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