Thursday 30.4.20

For time

30 dumbbell box step-ups

30 dumbbell front squats

30 dumbbell deadlifts

30 dumbbell hang clean & split jerk

30 dumbbell front squats

30 dumbbell box step-ups

*use two dumbbells except for the hang clean and split jerk. Alternate arms each rep.

3 sets

A1. Dumbbell/kettlebell front-racked deficit reverse lunges

8 reps per leg

Rest 30 seconds

A2. Glute bridges

12 reps with a 3 second hold at the top of each rep

Rest 30 seconds

A3. Single leg RDL

10 reps per leg

Rest 60 seconds between sets

Pistol Practice

3 sets of 10 reps per leg