1 Power Clean & Jerk
Every 30 secs for 10 mins.
or
2 slam balls every 30 sec for 10 min
then
5 rounds
20 sec sprint on Airdyne 1 minute rest after each sprint. This is a sprint…. lets tap into a diff energy system.
then
4 rounds for quality of:
16 Dumbbell Lunges, pick load
45x 3 Way Calf Raises, pick load
Strength Squad: Deadlift and OH Press