Warm up with Hyperextensions /Hollow Rocks and a bit of Jump rope singles or Run
A. Interval Conditioning
5 sets of 500mt Row
Work to Rest/Ratio 1/1
During your rest Cross over symmetry Exercises
B. Strength
3-4 sets Build a heavy Back Squat 3-5 reps
C. Conditioning
To be decided at the box (exercises to choose from Jerk/OHS/Wall Ball/Swings/Bar muscle ups/Run)
D. Strength Accessory
3 circuits
1. Bench Press 5 reps
2. Ring Rows Strict 8 reps
3. Grip Work (45sec to 60 sec)
A. Interval Conditioning
5 sets of 500mt Row
Work to Rest/Ratio 1/1
During your rest Cross over symmetry Exercises
B. Strength
3-4 sets Build a heavy Back Squat 3-5 reps
C. Conditioning
To be decided at the box (exercises to choose from Jerk/OHS/Wall Ball/Swings/Bar muscle ups/Run)
D. Strength Accessory
3 circuits
1. Bench Press 5 reps
2. Ring Rows Strict 8 reps
3. Grip Work (45sec to 60 sec)
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