Saturday Training Functional Training

Α) WARMUP

3 Sets

5 Dual Dumbbell RDL Tempo 3030

5 Single Arm Cuban Press/arm slow

5 Burpee High Jump

rest as needed

STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses:

6-8reps rest 75sec x 3 sets

A2) Barbell Z Press: Tempo 3021 8-10reps rest 75sec

x 3 sets

B1) B-Stance Dumbbell Romanian Deadlift:

Tempo 3110 6-8/leg rest 75sec x 3 sets

B2) Seated Alternating Dumbbell Arnold Press:

Tempo 2111 8-10/arm rest 75sec x 3 sets

CONDITIONING

C) AMRAP x  5min : 1-2-3-4-5-6....

DB Floor Press

*5 Cal Row between each set

rest 2mins

AMRAP x 5min: 1-2-3-4-5-6....

Strict Toes to Bar

*3 shuttle sprints between each set