Warm up :
- 10 Run
- 10 empty bar strict press
- 30 Single under
- 10 shoulder taps
Strength:
12 Min work ( All about shoulder to overhead)
5 Sets:
- 5 Push jerks
4 Sets:
- 4 Push press
Conditioning: (20Min)
5 Rounds : (DB complex)
- 21 DB Deadlift
- 15 Dual DB hang Snatch
- 9 Dual DB shoulder to overhead
* After each round :
- 10 Cal on Machine (Ski/ Row /Bike)
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