Wednesday 17.6.20
For time
30 25 20 15 10 5
Deadlift
Hang power clean
Front squat
Push press
*all sets must be unbroken. You can drop the barbell/dumbbells between movements
**if you break mid-set perform a 10 air squat penalty
10 9 8 7 6 5 4 3 2 1
Renegade rows
*between each set perform 10 Russian twists (5 per side)
1 renegade row is left row + right row
3 sets
A1. Star side plank
30 seconds (right)
Rest 10 seconds
A2. Hollow body tuck to extension
10 reps
Rest 10 seconds
A3. Star side plank
30 seconds (left)
Rest 10 seconds
A4. Hollow body tuck to extension
10 reps
Rest 20 seconds between sets
Star side plank:
Hollow body tuck to extension: