Every 3min for 18min (6 sets):
16 single arm DB P. Cleans (8 each arm)
14 single arm DB Front Squats (7 each arm)
12 single arm DB P. Press (6 each arm)
10 T2B
- scale as needed to finish sub 2min for first set -
5 Sets of:
3 Tempo Front Squats (32X1)
up to RPE 7
Rest by Coaches feel
6-8 Sideplank Rotations Each Side
Rest by Coaches feel
BIRTHFIT Modifications:
1. Front Squats possible with 1x DB or KB as Tempo Goblet Squats
2. Sideplank Rotations on Knees
3 Sets of:
6-8 Rom. Deadlifts (31x1)
Rest by Coaches feel
6-8 Stepdowns Each Side (Scale up with plate weight)
Rest by Coaches feel
BIRTHFIT Modifications:
1. Rom. Deadlift possible with DB/KB (from part 1)
2. a) Scale height by using plates to lift up the floor
b) Step up (Scale up with plate weight or DB/KB from part 1)