AM:
5 min row @ Z1
+
4 sets:
30s rotational ball slams (40/30)
-Rest 10s
30s rotational med ball toss against wall, right
-Rest 10s
30s rotational med ball toss against wall, left
-Rest 10s
30s reverse sled drag, grinder effort
-Rest 10s
30s DB flyes
-Rest 2-3 min
+
5 min row @ Z1
PM:
A. EMOTM 10:
Mins 1-5: 2 jerk dips
Mins 6-10: 2 split jerks
B. Power clean – touch-and-go
4-6-8-6-4; Rest 60s
*Change weights between sets.
C1. Reverse shot toss against wall
5×2; Explosive; Rest 30s
C2. One and a quarter front squats
5×2; Fast; Rest 2 min
D. E30s for 10 min:
3s assault bike @ 100%
+
(Rest 5-10 min)
+
Tabata air squats
8 sets:
20s air squats @ 100%
-Rest 10s
