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Description

Increase weight for each overhead press find 5 rep max Squat: 3 second lower 2 second pause


Exercises

Set 1: 5 rounds
Warm-Up Cycling
Warm-Up Cycling
1 minute
Wallball Shots
Wallball Shots
10 reps

Set 2: 3 rounds
Overhead Press
Overhead Press
5 reps
Suspension Rows
Suspension Rows
Reps until failure

Set 3: 4 rounds
Barbell Back Loaded Squats
Barbell Back Loaded Squats
4 reps
Left Kettlebell Squat Clean Thrusters
Left Kettlebell Squat Clean Thrusters
5 reps
Right Kettlebell Squat Clean Thrusters
Right Kettlebell Squat Clean Thrusters
5 reps
Dumbbell Windmill
Dumbbell Windmill
5 reps
Dumbbell Windmill
Dumbbell Windmill
5 reps

Set 4: 3 rounds
Barbell Power Cleans
Barbell Power Cleans
10 reps
Rest
Rest
20 seconds
Rotation Ball Slams
Rotation Ball Slams
10 reps
Rest
Rest
20 seconds
Hollow Body Holds
Hollow Body Holds
20 seconds
Rest
Rest
20 seconds


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