12/15/20: Tuesday

Today's Workout

• Warm Up
  • 10 Press Ups
  • 15 Rockstars
  • 20 Glute Bridges
  • :30 Plank (F/R/L)
  • 10 Good Mornings
  • 20 Deadlifts
  • 10 Hang Power Cleans
  • 200m Run

• Strength Indoor3 Sets8 Deadlifts (65-70%)Outdoor3 Sets8 DB Tempo Deadlifts

• Conditioning - "Mr. Hang-ky" IndoorFor Time800 m Run (1 km|800 m Row|Ski -or- 2.4 km|2 km Bike)50 Hang Power Cleans (sx: 95#|65# rx: 145#|95# crx: 185#+|125#+)***7 min. Cap on Hang Power Cleans***800 m RunOutdoorFor Time800 m Run (1 km|800 m Row|Ski -or- 2.4 km|2 km Bike)50 DB Hang Power Cleans***7 min. Cap on Hang Power Cleans***800 m Run

• Accessory3 Sets - Each Arm - :40 On|:20 Off
  • Tempo Single Arm Row (Alt. arms each round)