A: Test your 3RM Push press andpush jerk
B: Front Squat
3x6 at 60%
2x5 at 65%
1x5 at 70%
C: A: 4 sets of Barbell Bent over rows 3 x12 superset with DB chest press 3x12
D: Bicept curls 4x15 superset with flat bench pullovers 4x15
A: Test your 3RM Push press andpush jerk
B: Front Squat
3x6 at 60%
2x5 at 65%
1x5 at 70%
C: A: 4 sets of Barbell Bent over rows 3 x12 superset with DB chest press 3x12
D: Bicept curls 4x15 superset with flat bench pullovers 4x15
FOR TIME:
24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100