WEDNESDAY

Warm-Up:

2-3 Sets, For Quality

1:00 minute, Cardio Choice

10 Cossack Squats

15-20 second Wall Facing Handstand Hold

:30sec Glute Bridge Hold

10 Bradford Press with Lockout

5 Broad Jumps For Distance

Strength

Thrusters

Every 2:00, 6 Sets

5 Reps @ 75%

1 Rep @ 85%

5 Reps @ 75%

1 Rep @ 90%

5 Reps @ 75%

1 Rep @ 95%

*From the Rack

Conditioning

"High Voltage"

Every 2:00 minutes, 8 Sets

10/8 Handstand Push-Ups

15/10m Dual Dumbbell Front Rack Walking Lunges 22.5/15kg

10/8 Pull-Ups