WARM-UP
AMRAP X 4 MINUTES
20 JUMPING JACKS
10 AIR SQUATS
:20 HOLLOW HOLD
INTO…
DOWN AND BACK
OVER THE HURDLE
KNEES TO CHEST
FIGURE 4
TOY SOLDIERS
SAMSON LUNGES
HEEL WALKS WALK ON TOES
200M JOG
INTO …
5 MIN POINTS OF PERFORMANCE FOR THE OVER HEAD SQUAT
STRENGTH
EMOM X 10 MINUTES
8 OVERHEAD SQUATS* (95/65)(65/45)
*SQUAT SNATCH OR POWER SNATCH THE BAR FROM THE GROUND EVERY ROUND.
WORKOUT
EVERY 2 MINUTES FOR AS LONG AS POSSIBLE
50 METER SPRINT
6 BURPEES*
*ADD 2 BURPEES EACH ROUND UNTIL YOU CANNOT COMPLETE THE REPS WITHIN THE 2 MINUTES.
(SCORE IS TOTAL BURPEES)
