Back squats - 2 sets of 4 @50% 2 sets of 4 @60% 1 set of 4 @70% 1 set of 2 @80% 5 sets of 2 @85% - Total reps: 32 reps (22 warm up reps + 10 working reps) - Then, - Time CAP: 10 minutes: - 7 - 5 - 3 - 1 Power cleans - 10 - 10 - 10 - 10 Burpee over the Bar - Total reps: 56 reps 16 Power cleans 40 burpees over the bar
Workout of the day - Run 200 Meters 40 Box Jumps 10 Wall balls 4-4 DB snatch - Run 300 Meters 30 Box Jumps 20 Wall Balls 5-5 DB snatch - Run 400 Meters 20 Box Jumps 30 Wall balls 6-6 DB snatch - Run 6
Friday 07.30.21 - Workout of the day: - 2-4-6-8-10-12-14 Hang Power cleans 12-12-12-12-12-12-12 Calorie Bike 14-12-10-8-6-4-2 Handstand Push ups
Workout of the day -— Complete the following: - Buy in: - 400 Meter run Straight into, 20 Front Squats @135/95 15 burpee box jumps 30 Back Squats @95/85 25 Hand release push ups 40 Overhead Squats @75
