TC 002
D1: Assistance – 8-15 DB Paused RDL – 8-15 KB Paused Row D2: Lactic Work – Assault Bike 10×20:20s D3: Sprints –
Author: Joey Burr
2 KB/DB Front Rack RFESS
With 2 KB/DB in Front Rack, drop your back knee to the floor or pad then return to standing position.
Barbell 2 Board Bench Press
With the pads on the bar, bring the pads to your chest then push back up hard.
Barbell Z Press
Sitting with legs straight, push bar overhead then back to shoulders.
Barbell Hip Thrust (on box)
With a bar across your hips and back on a box or bench, push your heels into the floor and lock your