MONDAY 12/4/2021

MAIN WORKOUT

A.
EVERY 2:00 FOR 16:00
POWER CLEAN + PUSH PRESS X 3

B.
BACK SQUAT
3x10 @60% OF 1RM
*rest as needed

C.
6 ROUNDS OF
ASSAULT BIKE x 1:00
REST 2:00
*note your calories on each round

SESSION 2

*session 2 must always be completed a few hours prior to or after the main workout.

A.
SKLL/STRENGTH/GYMNASTICS
3 SETS
FALSE GRIP - PULL UP HOLD ON RINGS x 10-30sec
RING FULL SUPPORT or PLANK ON RINGS x 10-30sec
BANDED LAT PULL DOWN x 12
*rest 30sec between exercises

B.
ACCESSORIES
3 SETS OF
GHD HIP EXTENTIONS x 12
SANDBAG CARRY x 20m
SIDE LYING GLUTE BRIDGE x 12/each
*rest 1:00 between sets

*use the comments section below to post your scores on each part of the workout like the strength and conditioning so that you can have a calendar and easily track your progress.