In the Gym June 14th

10:00 Warm Up

2x 8 Shoulder Openers

3 x 5 Wall Squats


6 way BB Complex

6x Deadlift

6x Bent Over Row

6x Hang Clean

6x Front Squat

6x Push Press

6x Back Squat

6x Push Up

rest 2:00min btw rounds. 65, 85, 105#


5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight

Both legs and both sets of presses is one round.

10 Rounds

Then: 500m Test 1:30 Johann, 1:38 Greg,