Friday 12-18-20

Interval Weight Training

1) 4 Rounds

8x Hang Power Cleans

60 sec Row (increase pace every 20 sec)

90 sec Rest

2) 4 Rounds

5/5x KB Front Rack Step Ups

45 sec bike sprint

Rest 90 sec

3) 3 Rounds

5/5x Split Stance Bent Over KB Row

10/10x Bird Dogs

10x KB pull overs

30-45 sec feet elevated plank