For 10 mins cycle through:
1 min Cardio of your choice
5/side Banded Dead Bugs
10/side Mountain Climbers (Knees to Elbows)
10 Down Ups
15 Air Squats
15 Banded Reverse Flys
Complete 3 sets of 2 mins on, 1 min off of:
25 T2B / Hanging Knee Raises
Max Burpee Box Jump Overs (24/20) in time remaining
Complete 3 sets of 2 mins on, 1 min off of:
30 Wall Balls (20/14 – 14/10)
Max Burpee Box Jump Overs (24/20) in time remaining
Every 2 mins x 8 mins:
8(-2) Glute Bridge DB Bench Presss
6-9 Strict Ring or Bar Pull Ups / 8-12 Supine Body Rows
Directly into
With a 6 min time cap complete 2-3 sets of:
45 secs/side Side Plank
(Rest as needed between sets)
Complete 3 sets of:
8 Power Clean & Jerks at 50% of 1RM
Rest 1 min
Complete 3 sets of:
8 Hang Squat Clean & Jerks at 50% of 1RM
Rest 1 min
Complete 3 sets of:
6 Clean Pulls at 80% of 1RM Clean (as high as possible)
