Weights 1:00:00 [5]
5 min spin bike, 10 min run warm-up
Squats
4 x 95lbs
3 x 115lbs
3 x 135lbs
High Clean Pull
4 x 75lbs
3 x 75lbs
3 x 75lbs
3 x 75lbs
100% intensity - focus on core, back & hamstrings
Power 50:00 [5]
Power Circuit
Step-ups w/ 20lbs/side, push-up/arm-pull w/ 10lbs/side, L sprints, 8lb med ball legs-up touch toes, burpees, crunches, L sprint, bicep curl w/ 17.5lbs/side
10sec on/off, 20, 10, 20, 10, 20, 10. 3-5 min rest between sets
10min stretch afterwards