A:
5-5-5-5-5 DB Box Step-ups (per leg)
5 sets of 10 Hollow Rocks into 10 V-Ups into 10sec. Hollow Hold
Start a new round of both exercises every 2:30min.
B:
2x AMRAP 6 w/2 min rest in between
1)
2-4-6-8....
DB Snatch
DB Push press
5 T2B Between Rounds
2)
2-4-6-8...
Hang Clean w/2 KB
Box Step Overs w/2 KB
5 Kipping HSPU Between Rounds
Level 1: DB 15/10kg KB 2x 16/8kg
Level 2: DB 22.5/15kg KB 2x 20/12kg
Level 3: DB 25-27,5 /17,5-20kg KB 2x 24/16kg
ENDURANCE
3-5 rounds of:
30/21 cal Fan Bike
10/10m Single Arm KB Front Rack Walking Lunges @Medium Load
30/21 cal Ski Erg
10/10 Single Arm DB Push Press @20X0
30/21 cal Row
20m Reverse Walking Lunges
Target: STEADY PACE & NOSE BREATHING ONLY