Monday 19 October 2020

1. Strength

Push Jerks

Every 1:00 for 4:00 (4 sets)

3 reps (off the deck)

Every 1:30 for 6:00 (4 sets)

3 reps (off the deck)

Every 2:00 for 4:00 (2 sets)

3 reps (off the deck)

Add weight each round, larger jumps as recovery time increases.

---

2. Fitness

10 rounds of:

0:30 Heavy Russian KB Swings

0:30 Push Up Plank Hold

0:30 Rest

---

Extras:

For Time:

100 Hang Power Cleans (50/35kg)

*Each break, complete 40 Double Unders