Warm up your choice
Main sets
L3:
8 rounds
3 reps: pwr clean to front rack position complete a front squat then a push press lowering weight into a rear rack position, then complete a back squat then push press and lower weight to ground =1 rep.
25 flutter kicks
25 sit ups
10 push ups
5 pull ups
L2:
8 rounds
2 reps: pwr clean to front rack position complete a front squat then a push press lowering weight into a rear rack position, then complete a back squat then push press and lower weight to ground =1 rep.
15 flutter kicks
15 sit ups
5 push ups
3 pull ups
2 reps: pwr clean to front rack position complete a front squat then a push press lowering weight into a rear rack position, then complete a back squat then push press and lower weight to ground =1 rep.
15 flutter kicks
15 sit ups
5 push ups
3 pull ups
L1:
5 rounds
1 rep: pwr clean to front rack position complete a front squat then a push press lowering weight into a rear rack position, then complete a back squat then push press and lower weight to ground.
10 flutter kicks
10 sit ups
5 push ups
2 pull ups
1 rep: pwr clean to front rack position complete a front squat then a push press lowering weight into a rear rack position, then complete a back squat then push press and lower weight to ground.
10 flutter kicks
10 sit ups
5 push ups
2 pull ups
As the crew prepared to leave Santino said "Oh wait, I left my radio in the tree."
Happy Training
Rayne
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