Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Tabata intervals: 20 seconds work-10 seconds rest
3 rounds of KB: 1 or 2
Front squats-cleans-front squats-snatches-front squats-swings-front squats
Muscle ups (weighted) 4,4,2
Turkish getups with leg crosovers to bent press
Back squats 13-15 reps
Turkish get ups 10 reps
Strength: To prevent from over training, rep range: 1-5, never go to failure. 2KB's for more mass.
Endurance: To prevent from over training, alternate every 1- 10 reps until you have worked up to suggested reps. KB's goal to go 10 minutes of olympic snatches and push jerks for 10 minutes.
WOD Psalm 143:10
Teach me to do your will, for you are my God. May your gracious Spirit lead me forward on a firm footing.
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