Mon, Jul 1, 2019

by
Warm-up • 20 cal Air Bike 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left 3 rounds: • 10 Kip Swings • 10 Air Squats Strength 3-Position Snatch (upper thigh, below knee, floor) • 5 sets: 1 complex AHAP Smolov Jr. – week 2, day 1 Back Squat • 6 sets: 6 reps at 70% + 10-20# Add 10 to 20 pounds on to the 70% of your 1RM that you lifted last week. Core 4 rounds: • 20 Seal Walk steps • 10 MedBall Russian Twists 20/14# Conditioning 3 rounds for time: • 400 m Run • 20 Pull-ups • 10 Deadlifts 225/155#