Training 7/18

Women
Warm up C

A.
Every 45 seconds
1 Power Clean x 28sets @ 70%

B. KB Side Press 4×8-10 w/ 90s – 2 min rest
*Perform just like the video except stand up all with the KB overhead

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D. WTD  Back Ext 4×6-8 (30X0) w/ 90s- 2 min rest

Cool Down: 15 min Easy Aerobic Bike, Row, Walk

Men

Warm up C

A.
E:30 O:30
1 Power Clean x 28sets @ 70%

B. DB Split Squat 4×8/ea leg@75% (30X0)  w/ 90s  rest

C. Seated DB Press 4×8-10 30X0 w/ 90s – 2 min rest

D. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

Cool down: 15 min Easy Aerobic Bike, Row, or Walk