Strength “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Heaving Snatch Balance – 3 Reps + 5 OHS (stay light & work on technique)
b) Dips (Ring/Bar) – 12 Reps (advanced = weighted, use band if necessary)
c) Seal Rows (hex bar) – 12 Reps
d) GHD Hip Extensions – 12-15 Reps: Pause each rep (advanced = weighted)
e) Tib Raises – 4 Sets: 15 Reps
Notes: For part (a), if you’re OH mobility is limited do your best to catch as deep as you can in the squat while keeping the bar stacked OH in a good position. Have spotters (on each side) to lower the bar behind head if necessary. If you leave a few reps in the tank for all sets, you won’t see any gains for parts b through e!
Conditioning
For Time – Optional (if you have extra time or don’t want to finish the entire strength)
400ft Versa Climber
15 Wall Walks
400ft Versa Climber