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Saturday Feb 14

Saturday

Warm-up: 15 minutes

Light 400 meter run or row
3 minute Glute Bridge Hold
3 minute hip stretch
3 minute ankle stretch
15/15 Banded Shoulder Press
Harder 400 meter row or run

Strength:

1 RM Squat Clean Thruster - 15 minutes to work up to a max

Conditioning: 8 minute time cap

21, 15, 9

Thrusters (95/65 lb)
Toes to Bar (or V-snaps)

Finisher: 5 minute EMOM: 30 sec plank hold (with weight if possible)