Monday

A. Coach will warm you up accordingly.
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Cyclical Aerobic Work: 5-7 sets – you choose your wts.
Row 350/250 (1:00-1:15)
10R/10L Single Arm KB Clean and Jerk (1:00-1:30)
15 Gob Squat (:20-:30)
20 KBS (:45-1:15)
rest 4 minutes
NOTES:
- Same KB wt. should be used for all movements – choose wisely
- Complete each set at the exact same pace.

- Rx goes to those that can complete all sets within 3 seconds of each other.