Wednesday, April 22nd

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Strength – Pressing complex. 4 sets of 5 strict press > 5 push press > 5 push jerk. Use heaviest weight possible with either a BB or dual DB/KBs. If only one DB/KB, perform the entire complex on right side, rest 45s, then complete on left side for one complete set.

Conditioning – Quality Work (20 min cap). Complete 4 rounds of: 1 complex on right side of (5 Single Arm KB Deadlift, 5 Single Arm Russian KBS, 5 Single Arm KB Hang Clean, 5 KB Front Squats, 5 KB Push press), 30s plank, 1 complex left side, 200m run. Rx weight is 53/35, you can use a DB if no KB. Barbell weight is 95/65, must complete a full complex both before and after the plank. See video for demonstration.

Core – 3 rounds of 10 slow bicycle crunches (pause on each), 20 fast bicycle crunches, 6 hollow-superman-hollow holds with 3 second pause at each position.