Weightlifting
Back Squat + Jerk
5 sets x 2 + 2 reps @ 110 + 90 kg
Accessories
Banded Strict Press
5 sets x 10 reps @ bar + red bands (Last bench hole)
Double Kettlebell Front Rack Static Lunge (2:0:2:0)
3 sets x 8 reps each leg @ 44#s
- Superset -
8 Ring Dips
RDL (2:0:2:0)
3 sets x 10 reps @ 105#
- Superset -
ME L-Hang
Prone Row (2:1:1:2)
3 sets x 12 reps @ 20#s
- Superset -
50 Banded Bicep Curls (red)
Conditioning
Acid Bath
500 m Ski
500 m Row
10000 m Bike
5:52
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