WEEK 7 – Day 35, Saturday – 28th November 2020

Warmup

• 3 Sets @ 85% Effort
• Assault Bike 16/13 Calories
• 7 Box Jump Step Down 24/20″
• rest 75sec

• 3 Sets @ 85% Effort
• Assault Bike 16/13 Calories
• 10 Ring Rows
• rest 75sec x 3  
  
• Assault Bike https://youtu.be/YAehhfg3DD8
• Box Jump Step Down https://youtu.be/P9KY1d_86aI
• Ring Row https://youtu.be/EN6ubEkzMC0

A1) Muscle Clean

4,4,4; rest 60sec
Demo video https://youtu.be/2jj8dOe0cdE

A2) Strict Toes to Bar w/ Flutter Kick Descent

3110; 6-9reps rest 90-120sec x 3
Demo video https://youtu.be/po4SwXoeVqg

B1) Segmented Clean Deadlift

3131; 3,2,2; rest 45sec
Demo video https://youtu.be/NiMKbVupzOQ

B2) Clean Pull

5,5,5; rest 2mins
*ok to strip some weight after B1 and make the intent of B2 SPEED!
Demo video https://youtu.be/vugfQJmjfK4

C1) Glute Ham Raise

30X1; 5-6reps; rest 30sec x 2
Demo video https://youtu.be/W4RrM1qOfbQ

C2) Single Arm Dumbbell Muscle Snatch

6-8/arm; rest 90sec x 2
Demo video https://youtu.be/bcbAsbg5QLg

D) Row

10sec @ 100% rest 1:20 x 5 sets
Demo video https://youtu.be/gON7XC5WxCM

E) 3 Sets NFT

• 5 Mixed KB Rack Overhead Tall Knee to Standing R
• 5 Mixed KB Rack Overhead Tall Knee to Standing L
• 10 Ring Body Saw
• Hammer Curl Drop Set 6.6.6 @ 20X0
• *18 total reps – start heavy and after every 6 reps drop to the next lighter DB 
  
• Mixed KB Rack Overhead Tall Kneeling to Standing https://youtu.be/pIfrC0eVR78
• Ring Body Saw https://youtu.be/EqGVH1qHzwU
• Hammer Curl https://youtu.be/fM0TQLoesLs