Week 7-29-24
Monday
A. Complete 3-4 sets in 12 minutes of the following:
A1. 12 barbell bridges w/ 1 sec squeeze at top of each rep
A2. 8-10 strict pull-up/banded strict pull-up @20×1
A3. Star side plank 30-45 seconds/side
B. For time:
10-8-6-4-2
Squat cleans @ 155/105
5-4-3-2-1 wall walks
*run 300 meters b/t each set
Essentials
A. Take 12 minutes to complete 3 sets of the following
A1. Rear foot elevated split squat x8 reps/leg w/ DB’s
A2. Strict Ring rows @ 30X1 or banded pull-up max reps in 30 seconds
A3. Butterfly kicks 30 sec
B. For time
Run 300m/row 500/400
+
10-20-30
Alternating DB snatches @ 50#/35#
5-10-15
Line facing burpees
+
Run 300m/ row 500/400