So here is what I did today -
20 min warm up -
30 min - 15 sets - 1 min do the FNG work - 1 minute rest. Used 70's and 30's
DB Clean and Press 70's x 10 - Superset Delts of choice exercise (bent over laterals, side laterals, arnold press, etc) w 30's x 10 - calf raises x 10
DB Snatch 70'sx 10 - superset delt x 10 w 30's (See above) - 10x calf raise
30 min - 10 rounds
30 sec air bike -
20 yards plank walk w sorinex roller
30 sec air bike
6 x - burpee and med ball clean and press overhead w 60lb med ball
30 sec air bike
15 KB swings w 62lbs
30 min
walk on air runner 30 sec
sled push across gym and back
30 sec walk on air runner
farmer carry with 88's across gym and back
30 sec air runner
100 mountain climbers
30 sec air runner
1 min side plank hold
30 sec air runner
20 leg raises
NO REST