WARM UP
7-way hips + dynamic warm up
Then,
Coaches tutorial – dual KB hang cleans
ADVANCED
WORKOUT
1200m run
60 PVC sit ups
30 wall balls 20/14
15 dual KB hang cleans
**3x – find a pace and maintain**
Finisher:
Banded knee tucks – 3×15
INTERMEDIATE
WORKOUT
1200m run
60 sit ups
30 wall balls 14/10
15 dual KB hang cleans
**3x – find a pace and maintain**
Finisher:
Banded knee tucks – 3×15
BEGINNER
WORKOUT
800m run
45 crunches
30 wall ball ext 10
15 KB hang cleans
**3x – find a pace and maintain**
Finisher:
Knee tucks – 3×15