5 Red Band Stabelisation work
5 One Arm Ring rows
10sec Ring top hold
Skin the Cat
HS walk (with Partner)
High Box jump
2*Tabata:
1. Push ups
2. Air Squats
3. Sit ups
4. Gymnastic Freestyle Swim
5. plank
6. Reverse Lunes
7. Mountain Climbers
8. Bear Crawl
For Weight
For Time
1. Snatch
2. Clean and Jerk
10x10 KBS with 10s rest
Bike or Row:
5sets:
3min easy pace
2min moderate pac
1min fast pace
Leg smashing/flossing/stretching