26SEP

Warm Up:
Handstand Hold 4min Total
KB SA Z Press 4x8 (10kg)
GM 4x20 (Barbell)
.
Strength:
Clean Complex - Power Clean the weight, then pause at your catch position and ride the weight into a FS - 4x3
Wide Grip DL 5x5
Workout Ball SL Leg Curl 4x8
Calf Raise 4x20 (80% 1RM BS)
.
Conditioning:
2k Row + 400m Run
1.5k Row + 800m Run
1k Row + 1200m Run
500m Row + 1600m Run