DRAY IS 11 Today !!  Happy Birthday Drizzy

Growth & Development

A. 4 sets

1000m row

12 DB alternating lunges

8 Single arm push press each hand (8/8)

+ 3:00 rest between sets
Performance

A. 4 sets

5 Clean and Jerks 155/105

10 burpee box jump over

15 Toe to bar

+ resting 1:2 ( If it takes over 3:00  only rest 1:1)   * This is a workout that should be done in Sub 3:00  FAST

If its done over, that means you are staying aerobic and are stuck on each movement too long, so you don’t need the double rest time

 

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