GROUP WARMUP
2 sets -
:30 air bike
5 Hang power clean
5 Push jerk
5 Burpee
5 Box jumps
PACING DRILLS
3 rounds increase pace each round (75-85-95%)
15/12 calories air bike
7 Clean & jerk RX 135/95 115/75 M 55+ 105/65
10 Burpee box jumps 24/20
Rest 3:00 b/t rounds
ALTERNATE PACING DRILLS
3 rounds increase pace each round (75-85-95%)
10 calories air bike
5 Dumbbell hang clean & push press
7 Burpees
Rest 3:00 b/t rounds
KETTLEBELL COMPLEX
5 Dual Russian swing + 5 clean + 5 push press
PULLING STRENGTH
3 sets -
8 Supinated strict pull ups
6 Supinated barbell rows
5 each arm dumbbell row
