BACK SQUAT + CLEAN COMPLEX + MET COND + BACK + ARMS

Back Squat x 3 x 3

2 Clean x 1 x 3

10, 9,8 ,7, 6, 5, 4, 3, 2, 1

Row Cal

KBS 24Kg

Back + Dips

Arms

DEADLIFT + BIKE + BACK + ARMS

DeadLift 

120Kg x 5 x 3

Bike Intervals

Back

Arms

BACK + ARMS + JOG

Back + Arms

5Km Jog

BACK + ARMS + JOG

Back + Arms

5Km Jog