Power + Strength
10 x 1 Power Clean + 1 Front Squat
Additional Strength
Front Squat
5 x 5
External Rotation for Rotator Cuff
5 x 20 Left and Right Side
Seated Rear Delt Fly
5 x 20
Every 3:30 Minutes
Workout of The Day
10-8-6-4-2 Handstand Push Ups
2-4-6-8-10 Power Clean 205/155 185/135 155/105
Teams of 2 Workout of The Day
50 Deadlifts 205/155 185/135 155/105
100 Box Jumps 24/20
100 Calorie Row
150 Calorie Air Dyne
Supplemental Endurance
courtesy of Chris Hinshaw via Competitors Training by Ben Bergeron
2000m, 2min rest
400m, 4min rest
1200m, 2min rest
400m, 4min rest
800m, 2min rest
400m
