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6min ALT EMOM (3rds)
-:30 Hollow Hold
-:20-:30 Nose & Toes
-1min REST between EMOMs-
Alt Every 90sec x 9min (3rds)
-Handstand Practice (kick-ups, holds, walks, plank)
-Rest
10min Ladder
5-10-15-20-25…
Sit Ups
Box Jumps (24/20)
Mobility Finisher
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
