July 22, 2015 admin


1. 14mins: Sets of 3 Back Squats

Notes:  Before each set (including warm up sets) complete a set of 5 Glute Bridges or a :15 hold in the bottom of a Goblet Squat

2. 3 Sets (start where you left off each set):

2mins: 5 Burpees + 10 KB Swings
2mins: Rest

Competitor’s Program

1a. 3×1 Snatch Deadlifts + 2 Snatch Pulls, rest :03 between reps, rest :90
1b. 3×3 Snatch Balance, rest :90

2. 3 Sets at easy pace:

30 Airdyne Calories
3 Wall Walks
3 Burpee C2B Pull Ups
30 Row Calories
30 Double Undders

“The brain is a wonderful organ; it starts working the moment you wake up in the morning and does not stop until you get to the office.” – Robert Frost

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