Warm up:
3 Rounds
Mini Leg Blaster
5x Clapping pushup
Hip Mobility
Training:
(1) 8 Rounds
1x Barbell Complex every 2 minutes
1x Barbell Complex = 4 reps each of:
Dead lift
Hang power clean
Front squat
Push Press
Back Squat
(2) 3 Rounds
Run 200m
15x Weighted situp @ 45#
10x Cross Chops @ 25#
20x Stiff Legged Deadlift
5x Knees to Elbow
Work swiftly but not frantically
Shannon here..11:36
ReplyDelete10:08 for the second half and used 75lbs on the bar for the complex
ReplyDelete