Posterior chain & midline-
Every 2:00, for 12 Minutes- (6 rounds)
3 Deadlifts (6 sets to build heavy 3)
– Single arm plank in the remaining of the minute!!!
***
Metcon-
10 Rounds for time-
3 Power cleans @60kg
6 Push ups
9 Air squats
***
Gainz-
On a running clock-
0:00-12:00– EMOM
– 6 Dual KB front rack squats
– 6+6 3 points DB rows
12:00-15:00- Rest & transition
15:00-30:00–
– 6+6 Dual KB box step ups
– 10 DB Lateral raises
– 8 DB Biceps curls
30:00-32:00– Rest & transition
32:00-35:00-
:40 “mountain climbers”
:20 rest