WEEK 7 – Day 34, Friday – 26th February 2021

Week 7 – Day 34

Warmup:
4 Rounds w/ Rest
6 Burpee Broad Jumps
10 Dumbbell Side Plank Rotations/side
10 Hike Russian Swings
30sec Reverse Plank Bridge
rest as needed between rounds
https://youtu.be/q7FF-rVgSa0
https://youtu.be/Ec9Ymqhe5i4
https://youtu.be/rTaVcM89vuk
https://youtu.be/hW4cbpEaVG0

A1) Clean Complex

1 Segment Clean Pull
1 Clean Pull
1 Slow Pull Power Clean (4sec pull to knees)
1 Power Clean
rest 60sec x 4
https://youtu.be/hWC2kdPU-rI
https://youtu.be/vugfQJmjfK4
https://youtu.be/GssGV7USgr4
https://youtu.be/2F2UV6dVTr4

A2) Push Press

Touch and Go. 4,4,4,4; (must hold 2sec overhead every rep); rest 2mins
https://youtu.be/d0d0TWaiukA

B) 3 Sets NFT

10 Dumbell Floor Press
rest 30sec
10 Dual Gorilla Dumbbell Rows
rest 30sec
40sec Max Pull Up Complexes (as many 1+2+3 complexes in 40sec (1 Strict C2B Pull Up + 2 Strict Toe to Bar + 3 Strict Pronated Pull Up)
rest 2mins
https://youtu.be/eYYwfpcEn0I dual gorilla rows

C) 15mins – Increase tempo at 5 and 10min mark

Assault Bike 15/12 Cals
15 GHD Sit Ups
30m Dual KB Overhead Carry
Run 200m
4 Plate Loaded Box Pistols/leg
4 Kettlebell Renegade Rows
*use the same KB for the Carry and the Renegade Rows
https://youtu.be/omtXhKqYrjg plate box pistols
https://youtu.be/G1AcX8Y_byg renegade rows
https://youtu.be/BJ1EDxUn1ZQ GHD