WARM UP
100m run + 5 push up/shoulder tap complexes + 10 leg raises – 3x
CHALLENGE:
400m run
15 sit ups
15 HR push ups
**5x**
ACCESSORY
8R x (1 muscle snatch + 2 push press)
8L x (1 muscle snatch + 2 push press)
8R curls
8L curls
**4x – rest as needed**
WARM UP
10 air squats + 8 RKBS + 6 KB deadlift + 4 KB hang power clean – 3x
STRENGTH
10 jumping squats
10 RKBS
10 alt goblet step ups (alternate legs)
10 RKBS
10 goblet squat
**4x – rest as needed**
WORKOUT
10 KB deadlift
10 KB high pulls
10 KB power clean
10 KB hang power clean
**5 lateral hops over KB in between each movement**
**5x – rest :60sec BTWN sets**
WARM UP
5R/5L single DB push ups + 3R/3L ¼ TGU + 10 walking lunges – 4x
WORKOUT
AMRAP 30min of:
10R/10L DB floor press + ¼ TGU every 2 reps
20 walking lunges
20 dips
20 v-ups
CORE
Plank
:60sec/:60sec rest
:50sec/:50sec rest
:40sec/:40sec rest
:30sec/:30sec rest
:20sec/:20sec rest
:10sec/:10sec rest
:60sec/:60sec rest
