2.  Power Clean 3 x 1 reps (Increasing Weight)

3.  As many rounds as needed of:

• Dumbbell Bench Press Press x 15 reps (Level Weight)
• Wide Grip Seated Row 15 reps (Level Weight)
• Side Lunges x 15 reps (Level Weight)

4.  3 Rounds of:

• Swiss Ball Body Plank Circles x 18 reps (Bodyweight)
• Band External Rotation x 18 reps (Level Resistance)

5. Stretching

Notes:

Not for time but rest should be kept to a minimum.

Power Clean 85%-95% of 1RM.  If weight feels good go for a new 1RM.

Suplemental weights should be heavy in difficulty

2.  6 rounds of:

• Tire Flip x 10 (Level Weight)
• Sledge Hammer Swings x 15 each side (Level Weight)

3. Stretch

Notes:

Go all out.  Finish as quickly as possible.

Sledge Hammer move diagonally across the body.

2.  Squat 4 x 2 & 4 x 1 reps (Increasing Weight)

3.  As many rounds as needed of:

• Single Arm Dumbbell Military Press x 15 reps (Level Weight)
• Straight Leg Deadlift x 15 reps (Level Weight)
• Underhand Grip Pull-ups x 15 reps (Level Weight)

4.  3 Rounds of:

• Swiss Ball Body Saw x 18 reps (Bodyweight)
• Band Scarecrows (Single & Double) x 18 reps (Bodyweight)

5. Stretching

Notes:

Not for time but rest should be kept to a minimum.

Squat 85%-95% of 1RM.  If weight feels good go for a new 1RM.

Suplemental weights should be heavy in difficulty.

• John Adams

2.  Bench Press 4 x 2 & 4 x 1 reps (Increasing Weight)

3.  As many rounds as needed of:

• Single Arm Dumbbell Row x 15 reps (Level Weight)
• Back Extension x 15 reps (Level Weight)
• Single Leg Split Squats x 15 reps (Level Weight)

4.  3 Rounds of:

• Swiss Ball Push-ups x 18 reps (Bodyweight)
• Single Leg Inverted Body Row to Hold x 18 reps (Bodyweight)

5. Stretching

Notes:

Not for time but rest should be kept to a minimum.

Bench Press 85%-95% of 1RM.  If weight feels good go for a new 1RM.

Suplemental weights should be heavy in difficulty.

If you missed a workout feel free to make it up here.

If you missed a workout feel free to make it up here.