Warm Up: Down and Back
2 x High Knee; Butt Kick; Kick Outs; Lateral Walk, Lunge W/ Twist
3 Min of cardio: Jump Rope; Skater; Jog; Lateral Overs
1 Minute: Wall Sit; Palio chair; Band Pull Aparts
Performance: Every 3 minutes for 15 minutes complete:
- 10 Power snatch (95/55)
- 10 OH Squat
- 200m Run
4 rounds for time:
- 30 Sit-ups
- 20 Wall Balls
- 10 Pull Ups
Fitness: Every 3 minutes for 15 minutes complete:
- 10 ALT DB Snatch (30/20)
- 10 Db Lunge
- 200m Run/Row
4 rounds for time:
- 30 Sit-ups
- 20 Wall Balls
- 10 Ring Rows
Cashout: Friday Special