09
04 '19
Strength 20min
4 sets
7 front squats
13 back squats
Weight at 65% of 1RM front squat
METCON
400m run
100 double unders
40/28 cals bike or row
10 paralettes handstand push ups
Lite/beginners
For time:
400m run
100 single unders
40/28 cals bike or row
10 hand release push ups
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10
Weightlifting
30 barbell split jerks
Gymnastics
Accumulate 1min of L-set
Core
3 rounds
30sec side plank right
30sec plank
30sec side plank left
