The flip side of the Pavel coin; perform as a circuit at the end of a workout as a finisher OR 3-4 times on a GPP day.
6X4 inverted row
5X5 clean & press
5X5 front squat
10 1-arm swings each side plus side plank (30s) each
10 minute 1-arm swings, 30 seconds on, 30 seconds off
Inverted row superset with front squat, 10 each
Get-up situps, 5 each side
10 sprints (30-50 yards)
Rest as little as needed, keep your time and try to beat it the next time around.
Na Zdorovie!
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