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10.1.2022

Warm up :

- 10 Air squat

- 10 inchworm

- 20 m walking lunges

- 5 empty bar power Snatch

- 5 empty bar back squat



Strength/ power lifting: (15Min)


A. 21/ 15 / 9

- Bench press

- Dips

* Every round 40M farmers carry


Then ..


B. 15 / 12 / 9

- Seated DB press

- Empty bar Front box step ups

* Every set 40m bear crawl



Conditioning: (17min)

For time:

- 1000M Machine

* Every 200M you will go down and do

- 15 Hand release push ups

- 12 Power Snatch

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