2 Sets:
10 Leg swings
3 Inch worms
20 sec Cobra
20 sec Spiderman (each)
20 sec Twisted cross (each)
2 Sets:
15 Squats
10 sec Flamingo (each)
10 Shoulder tap + knee to elbow
5 Burpees
5 Rounds:
80 Double unders
12 Burpee box jumps (60/50cm)
1 Set, 20 sec each:
Pike
Cobra
Spiderman (each)
Twisted cross (each)
2 Sets:
10 Pass throughs
10 Leg swings
10 Shoulder tap + Knee to elbow
10 Burpess
20mins:
8 Toes to bar
10 Hang power clean and jerk (50/35)
10 Burpees
25 Double unders
Run 400m
2 Sets:
10 Pass throughs
10 Leg swings
10 Mountain climbers
10 Band squats
2 Sets: (first as group)
5 Half pulls
5 High Pulls
5 Muscle Snatch
5 Power snatch
5 Overhead squats
EMOM x 5: (1, 2, 3, 4, 5)
Snatch @ 50%
(15mins)
3 Rounds:
Row 30/25cal
12 Burpee box jumps
Rest 3-5mins
As a group
AMRAP in 20min
– 10 shoulder to overhead (50/35kg)
– 200m run
– 15 squats
