WARM UP
10 plank marches + 4 GI joes + 4 up downs + 4 squat complexes + 4 squat jumps – 3x
CHALLENGE
10…1
HR push ups
Air squats
Sit ups
WORKOUT
10R DB/KB power cleans
10R DB/KB thrusters
10L DB/KB power cleans
10L DB/KB thrusters
:30-:60sec weighted wall sit
:60sec rest
**3x**
CORE
10 hollow rocks
10 v-ups
10 tuck ups
:10sec hollow hold
:60sec rest
**5x**
https://youtu.be/Rsppv6dm_zw
WARM UP
5R/5L glute bridges + 5 squat complexes + 5R/5L plank windmills – 3x
STRENGTH
A1) 20 glute bridges + :10sec hold at the top of the final rep
A2) 15 supermans (slow and controlled)
A3) 10 tempo goblet squats (31×1)
**3x, rest as needed between rounds**
B1) 10 tempo bulgarian split squats (2011)
B2) 10 tempo single arm bent over rows (2011)
B3)
10 tempo push ups (2011)
**3x, rest as needed between rounds**
WORKOUT
AMRAP 16min of:
SA alt RKBS
Alt weighted step ups
2/2, 4/4, 6/6, 8/8, 10/10, etc
WARM UP
5R/5L hang snatches + 200m run + 5 dive bombers – 4x
WORKOUT
80 DB/KB snatches
3k run
80 up downs to jump over object
CORE
20 v-sit tuck crunches
20 leg raises
20R/20L side bends
**4x – rest 1:1**
