December 10, 2018

2 Rounds of:
5 Tempo push ups (2 seconds down, 2 seconds up)
5 Foam roll wall slides
5 Glute bridges
5 Tempo plate squat
+trainer led barbell warm up

Every 2:00 for 10:00
2 x 1 power clean with 2-second pause below knee and 2-second pause in the catch position @ 60 – 65%

You can start on any of the two circuits shown below. Complete all sets before moving to other circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
3 sets of:
10 Bench press
100ft Rope pull

Circuit 2 –
3 sets of:
Sandbag floor press
8 Dumbbell bent row

December Newsletter

Did you read the December newsletter? If not, check it out HERE.


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