12.9.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets:
Lateral Raise x 10 reps + Max Effort Hold
Terminal Knee Extension x 15-20 reps
Double Kettlebell Front Rack Carry x 100ft
B. Every 3 minutes x 3 sets
Hang Power Clean x 6 reps
Push Press x 6 reps
Hang Squat Clean x 6 reps
Dumbbell Front Squat x 6 reps
C. AB, Row or Ski
90s @80%
Rest 1 minute
60s @ 90%
Rest 1 minute
30s @ 95%
Rest 5 minutes
x 3 sets

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