| Warm up |
| 6 minutes: Lateral lunges x 4 + Goblet squat press away x 8 + dive bomber push up x 5 6 Minutes: Barbell strict press x 10 + Barbell curls x 10 + Barbell front squats x 10 |
| Strength |
| Barbell Complex: Weight should be CHALLENGING but doable. Focus on technique and movement over weight being lifted! 4 sets with 90s break between each set: – 5 Push press/Jerks (start from rack if needed) – 4 Front Squats – 3 hang power cleans – 2 Deadlifts – 1 Bent row |
| Work |
| Individual work. Continue through movements for remaining time: – Guadalupe run – Heavy backwards box push >< – Renegade rows x 6 – 5 pull ups + 10s chin over bar on last rep |
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