Warm Up:
- Row 200m
- 100 Jump rope
- 50 plank shoulder tap
- 25 Mountain climbers
- 12 Glute Bridge
Performance:
Every 2 mins for 4 sets
5 front squats
*even loading across all sets
*Work up to heavy 5
Fitness: EMOM 5
5 Db Front Squat AHAP
4 Step ups 2/2
*perform squats and step ups in same minute
*Use same DB’S
1 round every 5 minutes for 15 minutes or 15 Min AMRAP
- 10 Burpees
- 20 Ring Rows
- 30 Db Push Press
- 40 Air Squats/ Lunges
- *rounds 1 and 3 = air squats
- *round 2 = body weight walking lunge
Finisher: 3 rounds
- 10 kb oblique bends
- 10 landmin twist