WEIGHTLIFTING @ 8AM and 10AM
LIFT:
Clean Pull + Floating Clean + Jerk
2+1+2 Building
SQUAT:
Front Squat 65%x3, 70%x3, 75%x3
COMMUNITY @ 9AM
IN PAIRS:
10 rounds of
15/10 Calorie Row
15 Burpees
15 Thrusters @ 75/55
*Partners will alternate movements. So Partner 1 will do row, then partner 2 will do burpees, then Partner 1 does burpees, then partner 2 does row, etc.
*35 Minute Cap
THE PUMP @ 11am
BENCH PRESS PROGRAM
4×3@70%, 1×3@75%, 1xMax Reps @ 50%
STRICT PULL-UPS
5 x 5
*may add weight or scale to band
ARMZ
2 x (:20 rest between each movement)
:40 Push-ups
:40 OH DB Tricep Ext
:40 DB Curl w/ Twist
:40 Bentover DB Row
ABZ (2:00 after ARMZ)
2 x
:30 Bicycles
:30 Reverse Crunch
:30 Toe Touch
:30 Russian Twists
Rest 1:00