Growth & Development

4 sets

12 Db bench presss + rest as needed

6 inverted rows + rest as needed

12 back extensions + rest as needed (15-30 seconds)

+

4 sets (20/10)

KB swings

KB deadlift

KB squat

KB lunges

+2:00 rest

4 sets (20/10)

ball slams

ball slam burpee

slam twist

slam hollow hold

+2:00 rest

4 sets

row

burpee over row

wall ball

box jumps

 

Performance

Snatch Grip pulls 3 reps heavier than last week x 6 sets

+

5 sets

15 second thruster + 45 second rest

15 second wall ball + 45 second rest

15 second burpees + 45 second rest

+

For time

21 walking lunges

21 kb swings

21 sit up

18/15/12/9

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