Dynamic Effort Day
Foam Roller Work
5 minute Row
15 minute Warm-up/Mobility Complex
1A&1B supersetted with 30s rest between sets
1A: Grappler Press with DBs
8 sets * 3 reps @ 50s for 6 sets & 45s for 2 sets
1B: Box Jumps to 30" box
8 sets * 3 reps
2A, 2B and 2C supersetted with 90s rest between sets
2A: Power Cleans
4sets * 3,3,3,5 reps @155#
2B: Feet Elevated, Towel-grip body weight rows
4 sets * 8 reps
2C: Dips
4 sets * 8 reps
3: Tabata Interval (20s work, 10s rest for 8 rounds) Kettlebell snatches with 40# KB
(This damn near killed me today!)
10 minute cool-down and stretching
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