RICK SEGO
STRENGTH
Cleans
5-3-1
(85/90/95%)
Ring Dips
3x5
*Elite Weighted
WOD
400 M Run or 500 M Row
5 Rounds
10 Push Jerk
15 Box Jump
End with
400 M Run or 500 M Row
(*Elite 105/155)
FINISHER:
25 OH Ball Sit Up/75 your way
Burpee Day 81
Optimize: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy...
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