WARMUP:
2 x 50’ single arm dumbbell/kettlebell OH carry each arm
2 x 5 dumbbell/kettlebell strict press each arm
2 x 5 ring or bent over row with 2sec hold at top
2 x 5 russian dumbbell/kettlebell swings
2 x 5 dumbbell/kettlebell push press
2 x 5 dumbbell/kettlebell hang power clean
2 x 10 goblet squats
SKILL/STRENGTH: 10MINS ALT. EMOM
ODD: 3 strict press + 4 push press + 5 push jerk
EVEN: 20sec ring row or bent over row hold
focus on maintaining a neutral spine and solid core
FOR TIME: (30MIN TIME CAP)
100 air squats
10 burpees
90 abmat sit-ups
10 burpees
80 mountain climbers
10 burpees
70 alt. lunges
10 burpees
60 bicycle kicks
10 burpees
50 back extensions
10 burpees
40 plank to elbows
10 burpees
30 push-ups
10 burpees
20 v-ups
10 burpees
10 handstand push-ups
10 burpees
- POST YOUR RESULTS TO COMMENTS.
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