W.U.

  • 4 Laps
  • Shoulder Circuit 15 reps
  • 30 Body Squats
  • 30 Push Ups
  • 30 Sit-ups
  • 1 minute Squat Hold
  • Bar Warm ups
  • 30 Military Press
  • 30 Front Squats
  • 30 Straight leg Deadlifts
  • 30 Overhead Squats

Workout 10 rounds

  • @65lbs @75lbs @95lbs Hang to Full Cleans 50 Reps switch after Every 5 reps
  • with 5 Pull-Ups & 5 Bar dips
  • 10 Reps on GHD Sit-ups
  • 10 Reps on GHD Back Extensions