Growth & Development

A. Every 2:00 for 5 sets
Back Squat x 3 reps  @ 75%

B. DB Bench Press @ 30×1 tempo 8-10 reps x 3 sets

C. Every 4:00 for 4 sets
8 Burpee
10 Banded Pull-up
12 Slam ball
10 DB double arm hang clean & jerk
8 Burpee

 

Performance

A. EMOM 10:00
Squat Clean x 3 reps @ 65%  ( not TNG)

B. 5 Sets + rest 2:00 Between
Front Squat @ 22×1 x 3 reps  ** BUILDING without failure

C. EMOM 10:00
Odd: 10 pull up
Even: 10/8 Calorie Row

+ 2:00 rest

D. EMOM 10:00
Odd: 10 TTB
Even: 10/8 Calorie Assault Bike

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