This week we will be doing running and rowing on most days as a warm-up just to get you comfortable with the exercises and slowly build a base of cardio endurance which will go a long way towards improving your overall endurance and ability to recover during regular workouts.

WORKOUT OF THE DAY

CONDITIONING

EMOM Monday

Leg endurance

E2 minutes for 12 minutes

30 sec Wall Sit

8 Front Squats at 60% of your 1RM

Rest 3 minutes

EMOM for 8 minutes

1 – 4 Push Press 40/30kg + 10 Mountain Climbers

2 – 12 Hang Cleans 40/30kg

Rest 3 minutes

4 minute AMRAP

10 Front Squats

10 Hang Clean and Jerks 40/30kg