A. Strength (00:15 – 00:40)
Part 1: 12min for Power Clean: 3 warmups sets then
6 x 3reps @75%, every 90s
– Use Monday’s 1RM.
after completed Part 1 then Part 2 with Bulgarian Split Squats
Part 2: Back Rack Barbell Bulgarian Split Squat
2 warmups sets then
4 x 5 each side
B. Conditioning (00:40-00:55) – 100% intensity!
8 interval rounds of 20sec on / 90sec off
20 seconds all out partner resistance sprint OR allout Assault Bike
with 90 seconds rest.
These sprint workout intervals are important in developing your anaerobic system.
Single Arm Farmer Carry: Max 30meter Trips in 5 Minutes. Alternate sides. Go as AHAP.