WORKOUT
Warm-up
10 empty barbell bent over row with 5 sec iso hold
10 empty barbell strict press
10 empty barbell good mornings
10 empty barbell forward lunges
x 2 rounds
then:
A. Deadlift – Heavy single for the day
*10-12 mins to do so, all in good Form!
B. 3 sets:
Barbell strict press x 3 reps + Barbell Push Jerk x 3 reps
(Work tech. On Push jerk )
Back rack Barbell box step ups x 16-20 Alt.
10-12 Side plank rotations per side
+
Every 4 mins x 4 sets:
10/8 Cal rowing
10 Thrusters @95/65#
10 TTB or lying tuck ups
BOOTCAMP
4 sets:
30 sec DB Bench press @20×1
30 sec DB goblet squat @20×1
30 sec push ups
30 sec DB Reverse lunges alt.
(15 sec rest b/t each station )
+
4 sets:
45 sec Cardio Row/bike/ski
45 DB POwer clean + Jerks
45 sec Cardio Row/bike/ski
45 sec Weighted Curtsy lunge
(15 sec rest b.t each)
+
3 sets:
15sec/arm DB Bent over row
30 sec Sumo DB or KB Deadlift
30 sec Farmers carry
30 sec Mountain climbers + Feet jack
(15 sec rest b.t each)
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