Monday

Aerobic Work:
10-1 of:
Alt Prisoner Step Up – 20” box (10 each leg, 9 each leg, so on and so forth)
Push ups @ 20X2 tempo
TGU Sit Up/side
* Ski 300/200m after each set

Strength Work:
Gymnastic Warm Up:
8 min AMR:
Hip To Rings; 3-5 reps
Single Arm Plank – 15 sec/side
Candle Sticks X 8-12
+
A. Clean Complex: Hang Clean Pull X 3 + Clean Pull X 3 – build – 12 minutes
B.  Every 75 seconds X3 reps (not tng) Power Cleans x 6 sets – small build
C.  Back Squat – 5,5,4,4,3
+
AMR: 5 minutes:
12/8 Push Ups
30 Dubs