Daily Challenge

“Alberto’s”
Format: 2-Tier

First,
5×3 Front Squats @80%

Then,
10 Ring Dips
10 Plate GTOs
200m Run
(x15 min)

 

Specialty

Muscle
6a, 12p, 7p (CP)

First,
5×10 Deadlifts @ 70%

Then,
5×10 Bench Press @ 70%

Last,
5×10 Pendlay Rows

Shred
7a – MB

60’/15′ of:
Single leg burpees
Single leg 1 arm db press
Jump rope
Leg drives (boxes)
Mb russian twists
Prisoner Walk
Bulgarian lunges (benches)
Plate GTOs
Lateral hops
Kb suitcase deadlift
(x3)

Kettlebells
4:30, 5:30p – MB

1:2:3:4:5 R,L jerk ladder
(x4)

3 static start snatches R,L
(x5)

30 max vertical jumps @ beam