Warm up: 300 m row/run; 2 x 8 ring rows, jumpr squats, T stab push ups (hold ea side plank 3 s)
Mobility: archer arms 2 x 30 s (alt r, l, r, l)
Skill Focus: Sledgehammer Slam Clinic & Bench Press
Warm up to working weight but. . .work on BAR SPEED!
3 reps EMOM @ 75% of your 1 rm for 8 min
Tabata: All Levels
sledge slams (alt sides ea rd)
burpees
Box jumps
Row or VC
Happy Happy 44th to Steph!
Mobility: archer arms 2 x 30 s (alt r, l, r, l)
Skill Focus: Sledgehammer Slam Clinic & Bench Press
Warm up to working weight but. . .work on BAR SPEED!
3 reps EMOM @ 75% of your 1 rm for 8 min
Tabata: All Levels
sledge slams (alt sides ea rd)
burpees
Box jumps
Row or VC
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Happy Happy 44th to Steph!
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