0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 10kg
With
Bench press 3 x 8
-work up to a heavy 3 rep max bench after your 8's.
35:00 - 55:00
B1)
0:00 - 9:00
21,15,9
Dumbell power cleans (22.5,15kg)
Bar dips
B2)
10:00 - 20:00
3 rds
21 x wall balls
10 x c2b/pull ups
21 x cal row
Optional Accessories
1)
5 x 10 bent lateral complex
2)
3 rds
45 seconds side plank each side
60 seconds plank
60 second rest