A. Tabata (12 x :20 on / :10 off)
Alternate between Hollow Rocks & Side Planks
B. EMOM 20:00
1 - 12 Box Jump Overs (24”/20”)
2 - 12 KB Swings (24/16kg)
Rx+ = 15 reps of each
Rx- = 9 reps of each / step overs / reduce weight
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM