Every 2 min for 20 min:
A. 200 m Run,
B. 2 Rounds 5 Hang Power Clean RX 70 kg, 10 Wall Ball Shots RX 12 kg
Strength-definition-performance
Lower
• 5×5 front squat
•4×16 back rack forward lunges 8R/8
•4ss 12/15 db dead lift +16 alternate side lunges
•3ss 40m sled push (moderate weight for speed)+ 10/15 jump squat
Upper body FBB
A1.4 sets of: 10 Wide Bench press 8 wide pull ups
A2.4 sets of: 8 Deficit push ups 8 Close grip Row
A3. 3 sets of: 10 burpees 15 Ghd sit ups 30’’ echo bike 8 Db clean n press
A4. 3 sets of: 12 top down bicep curls 12 tricep extensions 12 Russian twists
