Warm Up:
10 Cals
10 Good Mornings with Press
10 Snatches
10 Push Press
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For Time
Rx: (24/16 – 22.5/15)
400m
30 – 20 – 10 reps:
KBS & Butterfly Sit Ups
400m
30 – 20 – 10 reps:
Alt DB Snatches & Toes 2 Bar
400m
30 – 20 – 10 reps:
DB Push Press & Burpees
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Scaled: (16/8 – 15/10)
400m
25 – 15 – 5 reps:
KBS & Butterfly Sit Ups
400m
25 – 15 – 5 reps:
Alt DB Snatches & Knee Raises
400m
25 – 15 – 5 reps:
DB Push Press & Burpees
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Strength: 5 x 3 Ring Dips (Weighted / Body Weight / Negatives / Box Dips)
Cardio Blast: 50 / 42 Cals
Goals Practice: Work on the steps towards your goal.