Friday
10/3
For time
Run 400m
15 Power Cleans @ 155#/105#
30 Push-ups
Run 400m
12 Power Cleans
24 Push-ups
Run 400m
9 Power Cleans
18 Push-ups
+
2-3 sets for quality
Seated DB external rotation x8 reps/arm
Side plank powell raise x8 reps/arm
Banded tricep pushdown x30 reps
Essentials
A. Every 2:00 x12 sets (4 sets each alternating)
Set 1- Bike erg 18/15 cals or Ski erg 12/10 cals (will alternate each set)
set 2- 5 shuttle runs
set 3- 12-14 DB/kb S2oh + 8-12 hanging knee raises or v-ups
*Cap each piece @ 1:40
+
B. 3 sets of the following:
Barbell bicep curls x12-15
DB overhead tricep extensions x10-12