Workout of the Day
Fitness
“A. Power Clean from 2′ Blocks
2-2-2”
“Box Squat
4-4-4”
B. 3 Rounds for time rest 2min btw rounds
“250m Row
10 no push up burpee
15 RKBS
10 no push up burpee
15 RKBS
10 no push up burpee
250m Row”
5AM, 10AM, 530PM Dynamic Lower Conjugate
“40/30 Cal bike/ski/row
20m forward walking lunges
20m Reverse Walking Lunges
2 sets
8 KB SLRDL
5 Side lunge (w/5sec eccentric)
10 Tyson Push Ups
”
“Every 45sex x 10 sets perform 2 Deadlift @80%
3 Sets w/rest
3 x 6-8 Yates Row (Heavy and Sup Grip)
3 x 10-12 Inverted BB Row w/ft on bench
”
“Every 90sec x 6
10 Dual KB Deadlift
10 Dual KB Clean
Farmer carry Gate and Back
”
Rower Seat Pikes 3 x 15