u/illunderstanding831

Todays session

Day C (fri)

Alternating rounds

Double Kb front squat x2 @2x36kg (1 round)

x1 @2x36kg (4 rounds)

90 sec rest

Sandbag ground to shoulder x2 @200lbs (5 rounds)

90 sec rest

Then

Circuit

double Kb front squat x3 @ 2x28kg (5 rounds)

90 sec rest

KB alternating gorilla Rows x6/side @2x36kg (5 rounds)

90 sec rest

double kb overhead press x 6-10 @2x24kg (5 rounds)

90 sec rest

(90 sec rest = work+rest time)

Mondays session

Day A (mon)

Alternating rounds

Sandbag to shoulder x2 @240lbs (1 round) x1 @240lbs (4 rounds)

90 sec rest

Double KB Front Squat x3 @2x32kg (5 rounds)

90 sec rest

Then

Circuit

sandbag over shoulder throw x2 @176lbs (5 rounds)

90 sec rest

Neutral grip pull-ups x5 @8kg (5 rounds)

90 sec rest

ring push-ups x8-10 (5 rounds)

90 sec rest

90 sec = total work + rest time