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Thursday 12/22/16 (Gainz + Shredz Week 2/3)

By Kanoa

Gainz:

a.
10x
5 Barbell Front Squat @10RM @4-0-0-1
...rest 90sec
5 Dumbbell Straight Leg Deadlift @3-0-0-1
...rest 90sec

b.
3x
100m Farmer Carry
...rest 60sec
8 GHD Hip Extension @3-0-0-1
...rest 60sec

C.
10x
Every Minute on the Minute
3 Barbell Power Clean OR Deadlift

Shredz:

A.
4x
10 Dumbbell Walking Lunge (each)
...rest 30sec
60sec High Extended Plank
...rest 1min

B.
4x
10 Kettlebell 1 Arm Swing (each)
...rest 30sec
15 Seated Twist (each)
...rest 30sec

C.
...first
600m Run
...then
4x
50m Alternating High/Low Sled Push
20 Bodyweight Squat
...finish with
600m Run

 

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