Fitness A) 3 – 4 Sets: Front Squat x 8 – 10 @20X1 Single Arm Row x 8 – 10 @20X1 B) EMOM 16 mins Min 1: 10 DB Squat Hang Cleans (2 x 22.5/15kg) Min 2: 200m Run Min 3: 15 Ring Rows Min 4: 30 - 45s Plank on elbows | Performance A) 5 – 6 Sets: Clean + Front Squat Build the weight. B) EMOM 16 mins: Min 1: 10 DB Hang Squat Cleans (2 x 22.5/15kg) Min 2: 200m Run Min 3: 3 – 5 Bar Muscle Ups Min 4: 30s Hollow Body Hold |
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February 2019
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