1. Warm Up
2rds 30 Jumping Jacks 10 Plank Burpees 10 Slow and Controlled Air Squats :20 Pigeon Each Side 10 RKBS
2. Gymnastics: 20 Mins 10 Hollow Rocks :30 Noes and Toes working on floating toes 8 Each side jumping Single arm elevated explosive push ups (see video)
3. 8min AMRAP 18 DB/KB Swings 200m Run
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)
