15 DB Front Squats
12 DB Bent Over Rows
12 DB Hang Power Cleans
12 Push Ups
10 DB Weighted Crossovers
10 Knee Tucks
10 Sec Leg Lift Hold
2 mins Hip 90/90 Stretch
Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)
Then 3 mins of 20 secs on, 10 secs rest of:
Burpee Step Ups
Every 4 mins x 24 mins:
1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row
2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises
The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.
The focus is on the cardio today. Try and remain consistent throughout the 24 mins.
In 12 mins complete 3 sets of:
6/side Glute Bridge Alternating DB Bench press
8/side Alternating Top Hold DB Bent Over Row
15 DB Reverse Flys
Rest up to 90 secs
Try to use the same DBs for the first 2 movements!
On the Reverse Flys go light and control your decent in 2 secs.
Every 90 secs x 15 mins (10 rounds):
3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps