Practice the 9 Fundamental movements regularly:
Squat, front squat, overhead squat
Press, push press, push jerk
Deadlift, sumo-deadlift high pull, cleans
CFWU
Bench Press 3,3,3
250m row
50 squats
250m row
50 sit-ups
250m row
50 pull-ups
250m row
50 back extensions
250m row
50 push-ups
250m row
If you bottleneck, move onto next exercise and go back after next 250m row to complete.
NEN: 100 air squats for time
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