Get Primed
3:00 Bike/Row/VC and then…
2x
20 Tall Plank (Push Up position) Shoulder Taps
20 Ankle Biters
:30 Isometric Superman Hold
1/1 TGU
3:00 Bike/Row/VC
2x 20 Tall Plank Toe Touch Pike Ups
20 L Crunches
:30 Flutter Kicks
1/1 Turkish Get Up
Oly Cycling
4 Sets - Unbroken Complexes:
5 Snatch Pull
4 Hang Power Snatch
3 Power Snatch
2 Overhead Reverse Lunge (1/leg)
Strength
BS Volume @ 90% of Monday
Back Squat 3x10 @90% of Monday
Landmine Finisher
3:00 Bike/Row/VC
40 Landmine Rotations (tot)
2:00 Bike/Row/VC
40 Tall Kneeling LM Press Out (tot)
1:00 Bike/Row/VC (hard)
40 Barbell Curls