Wednesday, 18 Dec 2019

Silverback Primer
3 Sets For Quality:
:20s Second Barbell Overhead Hold
:20s Second Dead Hang
:20s Second Hip Extension Hold

Conditioning
“Happy Hour”
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

Kilos: 61/43

Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets.

Body Armor (B)
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets.