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Monday, November 5, 2018

4
Nov

Monday, November 5, 2018

GROUP WARM-UP
2 Rounds of:
5 PVC lift offs or Bench-lying plate overhead stretch 
5 Foam roll wall slides 
5 Push-ups 
5 Plate squat @ tempo 3 sec down 
+trainer led barbell warm up BARBELL 
Every 2:00 for 10:00  
2 Segment pause power snatch right below the knee or 2 hang power snatch 

ODD OBJECT/STRONGMAN 
You can start on any of the two circuits shown below. Complete all sets before moving to other circuit. Rest no more than 2 minutes between sets. Circuit 1 – 
8 – 6 – 4 – 2 reps of:

Dumbbell Floor Press 
Supinated Strict pull-ups
Kettlebell/Dumbbell front squats Circuit 2 – 
2 sets of:
10 each arm dumbbell row
5 D-ball or sandbag ground-to-over shoulder 

MOBILITY 
:30 each side, twisted cross 
1:00 box stretch 
:30 each side couch stretch 

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