Friday Workout
45 mins
10 clapping push ups
15 KB swings
10 Ballistice Bent over rows
10 Clean and press
Sprint 3 down and backs
Lifting
Power cleans 4 x 5
Pull-ups 3 x 8
Medicine ball tosses 3 x 30
Plank series 1 min and 2x 30 secs
Sunday Workout
45 mins
10 Elevated push-ups
15 Kb Swings
12 Single arm Bent over rows
12 KB Snatches
4 down and back sprints
Lifting
Hand cleans 4 x 5
RFESS 4 x 6 each leg
Pull ups
Medicine ball 3 x 30
Plank Series 1 min and 2 x 30 seconds