Warm up
100m Run
10 Good Morning
10 Cossack lunges
10 Samsung Twist
10 Bird/dog
30sec Hollow body hang
30sec superman hang
Strength (15min)
4X5 Power Snatch
METCON (25min Cap)
Every 90sec 5 Rounds
1/
5 Snatch 40/25
10 Burpee over Bar
5 Cal Row
Rest 2 min
2/
5 Push Up
10 Sit Up
15 Cal Bike
Rest 2 min
3/
200m Run
Cool Down
Cobra
Scorpion
Twisted Cross
Happy Baby
Shoulder
Tai Gi Spins
Comments