Push-Pull-
Complete 3 super sets of-
8 DB Floor press
8 DB Bent over rows
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Metcon-
Every 3:00, for 5 rounds-
4 Bar MU
8 Box jump overs
16 DB snatch
– Goal i to have at least :45 Rest..
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Gainz– Mixed
Warm-Up (5 min)
8 Lunge & twists · 4 burpees · :15 squat sit
8 KB Deadlift, 8 ring rows, 6 push ups
8 DB thrusters , 4 pull ups , 10 plank transitions
Superset A
Seated DB Curl &press 8 reps & Bulgarian Split Squat 10/leg × 4 rnds
Superset B
Front Squat 8 reps & Ring Rows 12 reps × 4 rnds
Every 2:00 x 4
8 DB Hang clean & jerk + 4-8 Pull ups