Friday

Warm up:
4 rounds:
:15 pvc thrusters
:15 jumping jacks
:15 grass hoppers
:15 mountain climbers

Strength:
Barbell Complex
3x Strict Press + 2x Push Press + 2x Jerk @ 60%
3x Strict Press + 2x Push Press + 2x Jerk @ 70%
2x Strict Press + 1x Push Press + 1x Jerk @ 80%
2x Strict Press + 2x Push Press + 1x Jerk @ 85%
1x Strict Press + 2x Push Press + 1x Jerk @ 90%

4 rounds:
12 thrusters (75/55)
9 bar facing burpees
6 handstand push ups

Accessories:
(Beginner & Intermediate)
5×5  (3-5 sec) Negative Pull Up
(Intermediate & Advanced)
5×3 Ring Pull Up Hold with 3 Leg Lifts

Leave a Reply

Your email address will not be published. Required fields are marked *