A. BTN Snatch Grip Push press, 5-6 reps every 2 minutes x 5 sets
B.15 minutes @ 75%
20 alternating step-ups onto 24"/20"
20 russian kbs - 24kg/16kg
20 unanchored sit-ups
100 singles on jump rope
--5 min rest
15 minutes @ 75%:
300m Row
10-20ft hand stand walk
50ft walking lunges
15 GHD sit ups
C. 3 sets:
Alt Seated Dbell press, 10 reps.arm (1 arm remains in ext while other does rep)
rest :45
Double Arm Trap 3 raise on incline or Y's with CrossOver Sym, 12 slow reps
rest :45
A. 90 kg
ReplyDeleteB. 5+20+13
+
5+133 m
C.
10/10/15 kg