Workout: IWT

Warm-up: 10 min row @ easy pace/ DROM/ Half Kneeling Halos/ Swings / TGU

Then:

1

12x KB Jerk @ 2- 24kg

2:00 min Row @ >550m Pace +

2:00 min Rest, Three Rounds (4 min Intermission

including 3rd -2 min rest period above)

2

10x KB Front Squat @ 2-24kg

2:00 min Burpee Broad Jumps

2:00 min Rest, Three Rounds (4 min Intermission

including 3rd -2 min rest period above)

3

8x HSPU

8x Pull ups

8x Push-ups

8x Double KB CLean

8x Janda Sit ups

repeat 3 times 1 min rest between rounds.

Then:

Cooldown.

Notes:

IWT

1- Row #1 @ 556m/ Row #2 @ 578m/ Row #3 @ 600m

*Good workout today, I had a lot of energy this weekend I really had a good night sleep, and good recovery workouts. Just a bit nervous about my right shoulder but it felt good, the TGU help as well as the arm-bars.