Thursday, April 30, 2015

WARM UP
5 min of joint prep
5 min of calisthenics
A1. stationary cossacks x 10 x 2 sets
A2. trap 3 stick raises on belly x 10 plus 10 sec hold on last rep x 2 sets

A. Alternating every minute for 10 minutes:
kipping hspu x 7-15 (advanced to a deficit).
Power clean and jerk x 5  - take 85% of your new 1RM clean and jerk

B.  Row x 21 calories
      DB or KB thruster 35/55 lbs x 10 reps
      Rest 60 sec.
      5 sets