DB complex 3 SETS

4 strict press

3 push press

2 push jerk

1 split jerk

R + L

​

10 rounds for time

6 DB ground to overhead

12 goblet reverse lunge

30 dus/60 sus

FOR TIME

100 air squats

400m run

80 down ups

400m run

60 DB snatch

400m run

40 Single arm clean and jerk

400m run

20 thrusters

Single arm bench press
3x12 each side
rest 30 sec
5 close press ups
5 press ups with hands shoulder width
5 wide press ups

​

10-20-30
SA devil press
20-40-60
Lateral hop overs

Goblet Squat (pause for 2seconds at bottom)

4x15

 

For time

40 burpee

40 DB OH walking lunge

30 burpee

30 DB OH walking lunge

20 burpee

20 DB OH walking lunge

10 burpee

10 OH walking lunge

MIN 1 16 DB STEP UPS

MIN 2 10-15 HSPU/PRESS UPS

MIN 3 40SEC MAX DU/SUS/ OR PLYO STAR JUMP

MIN 4 20 SINGLE LEG V SIT UP

Split Squats

3x12 each side

DB Glute bridge

30 reps between sets

 

10-9-8-7..etc

DB hang clean each side

DB push press each side

DB goblet squat

Half kneeling arnold press

3x10 each side

Single arm bent over row

3x10 each side

 

3min work/2min rest x5

20 DB hang snatch

20 DB lunges

max burpees over DB

Split squats

4X10 each leg

3 sec down + 3 sec up

​

For time

10-20-30-40-50

DB push press

Air squats

Russian twist