6WLT

S w/u

-

DB complex: 6x of each

LDBR + high pull + FDBR + curl + OHP + ball slam

3 sets, 2min rest between

-

warm up BP

-

1min max rep BP + 1min max rep DB snatch + 2min rest

5rds

-

4x20 banded tricep pull down

-

5min plank

2nd training session:

10min aerobic warm up

-

10x 90/60 aerobic work @ 70-80% MHR

** row/ski @ 2k + 5-6sec **

-

10min mobility work