Fitness
3 sets:
Goblet squats x 6 (3 sec pause at bottom)
Bent over KB Row x 10 (alternating)
Heavy Russian swings x 15-20 (unbroken)
5 rounds for time:
6 Heavy sand bag DL
9 Heavy sand bag hang cleans
12 Heavy sand bag jerks
Rest 60 seconds between sets
Performance and Sport
5 sets of:
1000 m row
Rest 3 minutes between sets
All sets should be within 10 seconds of each other.
Intensity is based on today’s overall feeling.
