Warm up:
2 min machine
1 set
10. Kang Squats
10. Alternating samson lunges
10. Jeffersons curls
10. IYTS
20 Alternating V-ups
5/side Perfect stretches
Deadlifts: 1 set every 3 min
4 sets of 8 Deficit Deadlift (45lbs plate) 50%
Every after set:
10. Single dumbbell hipthrust
Metcon: 20 min:
100 Empty bar thrusters
50 Lateral burpee over bar
Every 90 sec starting from 0 (5 Vups)
Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups 20 sec dead hang Strength:...
(NEW CYCLE WK 3 DAY 5) 5 Sets (Rest 60 seconds between sets) 2 Snatch @63-70% 1RM Snatch 4 Sets (Rest 90 seconds between sets) 1 Pause...
Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...
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