AQAP complete:
10 Ring Rows
50 Jumping Jacks
15 Alternating DB Snatches
10 Ring Rows
55 Jumping Jacks
12 Alternating DB Snatches
10 Ring Rows
60 Jumping Jacks
9 Alternating DB Snatches
10 Ring Rows
65 Jumping Jacks
6 Alternating DB Snatches
200m Run
1 min Straddle Stretch
1 min Dead Bug
1 min Banded Hip Thrusts
1 min Med Ball between knees Hip Thrusts
1 min Sumo Inchworms
1 min Sumo Deadlift High Hips
1 min Sumo Deadlift Low Hips
Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.
AMRAP x 6 mins:
15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
AMRAP x 6 mins:
40 DUs / 40 Singles
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Complete 3 sets of:
30 secs L-Sit Hold on Parallett Bar
30 secs Hollow Hold
30 sec/side Side Plank
Rest 90 secs
Lorem Ipsum is simply dummy text of the printing and typesetting industry.
Time Cap: 15 mins