April 26

workout 1
DB complex

6 dead lift
6 bent over rows
6 push presses
6 push up and row (man maker without stand up and press)
30 mountain climbers

4 rounds
increase in wt each round


workout #2
DB or BB triplet
hang clean (or DB clean) + 3 front squats (DB front squat)+ 2 push presses

1 triplet every 40 sec. for 20 sets
should not be heavy wt.
BB men= 40k, women= bar
DB men= 30-40lb, women = 15-25lb

Then:
Squat (back, OH, or front)
Group A
5 sets of 5 reps
increasing in wt every set

Group B
100 reps
men = 95- 135lb
women= 45-95 lb
(every rest = 10 burpees)

workout #3
Abs (coach choice)