Thursday Jun 23

ahhh tricked ya =]

Warm Up

General

2 sets 30 sec row or bike

30sec Front rack stretch on floor or box

30sec Rotating scorpions

Mobility

Goblet squat hold + shift 3 x 10 seconds stretch/ankle.

Stand up for 5-10 seconds before the next set

Specific

3 sets

4 Pause Front squat@ Ascending

4/side 1 & 1/4 Bulgarian split squats 

Strength

Front squat

5 sets @70-75%

1 Squat & 1 1/4 

1 Paused Squat 

Focus on form ! 

Rest 2-3 minutes between sets 

Workout

20 min AMRAP

16 Wall Balls 20/14lb

16 DB Snatch 22.5/15kg

48 DU

SC

60 Single Skips

DB – 15/10kg 

Fit

60 Single Skips

DB – Light

WB – Light

Accessories

Strict TTB

3 x 10-15 

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