Monday, July 21
AOS Providence, with a few subs
R1 - Swings 12kg
R2 - LCC 12kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 12kg
R5 - One leg DL 12kg
R6 - Band assisted pull ups 8/5/3 plus 2 chin ups(sub)
R7 - LCC & Press 12kg
R8 - Flip & squat 12kg
R9 - Tactical lunges 12kg
R10 - BW Hip thrusts (sub)
R11- Figure 8 to hold 12kg
R12 - Seated press 12kg
R13 - One arm row 16kg
R14 - Pledge planks/knee to elbow planks/crunches
Bonus - 40 snatches, 12kg
Foam roll & stretch
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