Warm up:

20-40-60-80-100 dubs

after each set 5 SA DB thrusters

10 push ups to downward dog

10 Samson lunges

A. 4 sets of 10 Back Squat

B. 3 sets 3 tng Power Cleans

C. Class

D. 4 sets*

20/15 cal legs only bike

20 strict seated cable row

20 hammer strength shoulder press

*weights will vary from athlete to athlete. Every set take time to try and select the right loading. Ideally sets are done in one or two sets. If itโ€™s two sets the first set is near failure and then a short rest to finish

Tuesday, January 7th, 2020 at 8:55 am / Competitive