FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
One or Two sets w/ empty bar:
5 Clean Deadlifts, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Front Squats
3 Squat Cleans, 3 Sotts Presses
*Every new line means take a short break before moving to the next movements
Then…
Every 4 minutes, for 32 minutes (8 sets) for times:
400 Meter Run
16 Kettlebell Swings
8 Stationary Dips
Note working time for each set and then sum them for total working time.