Thursday 10/07

PART A - MAIN LIFT

EMOM x 12

Min 1: 4 Back Squat w/3 Reps in Reserve

Min 2: 5 DB CMJ Continuous

Min 3: Rest

Week 1 Notes

*DB CMJ continuous holding 2 DB's totalling 10% BW

PART B - ACCESSORIES

AMRAP x 8 Minute

6x DB Rear Foot Elevated RDL e/side

8x DB Lean Away Lateral Raise e/side

12x Tall Kneeling Alt Landmine Rotations

PART C - CONDITIONING

15-12-9-6

Calorie Echo Bike

Push Ups

TRX Rows

Time Cap 12 Minutes