Performed strength exercises in this workout.
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Mobility - Thoracic rotation + arm circle, sidelying
·
|
 5 reps |
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Mobility - Thoracic rotation + arm circle, sidelying
·
|
5 reps |
| | |
|
Mobility - 90, 90, up on knees
·
|
8 reps |
| | |
|
Box step up, overhead - Dumbbells
· Legs
|
8 reps |
|  | |
|
Kip swing
· Abs, Shoulders
|
5 reps |
| | |
|
Box jump, seated
· Legs
|
4 reps |
| | |
|
Lu raises - dumbbells
· Shoulders
|
5 reps |
| | |
|
Mobility - Thoracic rotation + arm circle, sidelying
·
|
5 reps |
| | |
|
Mobility - Thoracic rotation + arm circle, sidelying
·
|
5 reps |
| | |
|
Mobility - 90, 90, up on knees
·
|
8 reps |
| | |
|
Box step up, overhead - Dumbbells
· Legs
|
8 reps |
| | |
|
Kip swing
· Abs, Shoulders
|
5 reps |
| | |
|
Box jump, seated
· Legs
|
4 reps |
| | |
|
Lu raises - dumbbells
· Shoulders
|
5 reps |
| | |
|
Clean, power & push jerk - Barbell
· Back
|
 60 seconds |
| | |
|
Snatch, hang, one dumbbell
· Back
|
15 seconds |
| | |
|
Snatch, hang, one dumbbell
· Back
|
15 seconds |
| | |
|
Wall balls
· Legs
|
30 seconds |
| | |
|
Clean, power & push jerk - Barbell
· Back
|
60 seconds |
| | |
|
Snatch, hang, one dumbbell
· Back
|
15 seconds |
| | |
|
Snatch, hang, one dumbbell
· Back
|
15 seconds |
| | |
|
Wall balls
· Legs
|
30 seconds |
| | |
|
Clean, power & push jerk - Barbell
· Back
|
60 seconds |
| | |
|
Snatch, hang, one dumbbell
· Back
|
15 seconds |
| | |
|
Snatch, hang, one dumbbell
· Back
|
15 seconds |
| | |
|
Wall balls
· Legs
|
30 seconds |
| | |
|
Back squat - Barbell
· Legs
|
3 x 45.0 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
10 x 10.0 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
10 x 10.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
3 x 55.0 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
10 x 10.0 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
10 x 10.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
3 x 60.0 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
10 x 10.0 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
10 x 10.0 kg |
| | |
|
Chest to bar, strict, banded
· Back
|
3 reps |
| | |
|
Pullup, kipped, with foot on box
· Shoulders
|
3 reps |
| | |
|
Burpees
· Other
|
|
| | |
|
Lat pullover in hollow hold - Dumbbell
· Abs, Back
|
10 reps |
| | |
|
Arch rock
· Abs
|
30 seconds |
| | |
|
Hollow rock
· Abs
|
30 seconds |
| | |
|
Chest to bar, strict, banded
· Back
|
3 reps |
| | |
|
Pullup, kipped, with foot on box
· Shoulders
|
3 reps |
| | |
|
Burpees
· Other
|
|
| | |
|
Lat pullover in hollow hold - Dumbbell
· Abs, Back
|
10 reps |
| | |
|
Arch rock
· Abs
|
30 seconds |
| | |
|
Hollow rock
· Abs
|
30 seconds |
| | |
|
Chest to bar, strict, banded
· Back
|
3 reps |
| | |
|
Pullup, kipped, with foot on box
· Shoulders
|
3 reps |
| | |
|
Burpees
· Other
|
|
| | |
|
Lat pullover in hollow hold - Dumbbell
· Abs, Back
|
10 reps |
| | |
|
Arch rock
· Abs
|
30 seconds |
| | |
|
Hollow rock
· Abs
|
30 seconds |
| | |
