A. Shoulder Press Cluster, 1.1.1 x 3 sets, work to 80-85% of your max, concentrate on tight core and efficient movement.
B. Deadlift, 3 sets of 5 reps, work to heavy set of 5, work quickly and fast to a heavy set of 5
C. 6 Sets of the following:
9 Burpees
3 Thrusters from the rack, heavier than what you usually use
9 Kettlebell Swings
*Rest 1:30 between sets*
*Go up in weight each set on the Thrusters, and go harder and faster on each set.*
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