WARM UP
Dynamic warm up
Then,
Stretch
ADVANCED
WORKOUT
5m + 10m + 15m + 20m sprint shuttles
**4x – complete 5R/5L DB hang snatch BTWN each effort**
Then,
EMOM for 20min complete:
Min1: 40 double unders
Min2: 10 KB push up pull thrus 53/44
Min3: 20 alt box step ups 20/16
Min4: 10 devils press 30/25
Min5: rest
INTERMEDIATE
WORKOUT
5m + 10m + 15m + 20m sprint shuttles
**4x – complete 5R/5L DB hang snatch BTWN each effort**
Then,
EMOM for 20min complete:
Min1: 80 singles
Min2: 10 KB push up pull thrus 35/26
Min3: 20 alt box step ups 20/16
Min4: 10 devils press 20/15
Min5: rest
BEGINNER
WORKOUT
5m + 10m + 15m + 20m sprint shuttles
**4x – complete 5R/5L DB hang snatch BTWN each effort**
Then,
EMOM for 20min complete:
Min1: 40 singles
Min2: 10 KB push up pull thrus 26/18
Min3: 12 alt box step ups 20/16
Min4: 10 burpees
Min5: rest