Today is the first day of the rest of your life: Week 4 Day 1
1. Warm Up:
3 Sets:
30 Second Row
14 Kettlebell floor press(7 Each)
30 Second Row
14 Single Arm Arnold Presses (7 Each)
2. Weightlifting: Power Clean Cycling
3 Rounds:
AMRAP 20 Seconds: Max Reps @ 70%
– Rest 40 Seconds –
AMRAP 30 Seconds: Max Reps @ 75%
– Rest 30 Seconds –
AMRAP 40 Seconds: Max Reps @ 80%
– Rest 1:20 –
3. Metcon:
4. Mobility
V-ups
For Time:
10 Rounds:
10 Alt. DB Snatch 50/35lb.
10 Burpees
Round 2: 9 Burpees
Round 3: 8 Burpees
Round 4: 7 Burpees
Round 5: 6 Burpees
… And so on… All the way to 1 Burpee on the last round