General Warm-up
Then..,
Clean Grip Deadlift
8,8,8,8; Every 2:00
*can use hook grip now
Then..,
Complete 4 Sets of:
Glute Bridge DB Bench Press
31X0; 12-15reps;
Single Leg RDL
3111; 10-12reps e/s
GHDS 10-15reps.
Then..,
Complete 3 sets of:
10 Thrusters 95/65lbs
10 Burpees
Bike 30sec @ 80%
Bike 30sec @ 90%
rest walk 3mins
*specifically show an increase in tempo during your 60sec of biking each set.
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