October 11th

Warm up

800 m Run

20 PVC Passthroughs

20 PVC Figure 8’s

20 OH Squats

20 OH Lunges

10 push-ups

10 Sprawls

-2min Rest-

Workout

BB Strict Overhead Press 5 sets * 8 reps

Snatch Grip Upright Row 4 sets * 8 reps

5 Rounds

Close Grip Bench Press * 8 reps

DB Tricep Kickbacks * 10 reps each

EMOM: 8 min

3 Hang Cleans

4 Push Press

5 KB Swings

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