2 rounds of:
A) 4min AMRAP of:
100m run
10 double KB Front Squats (2x24/16kg)
100m run
10 double KB Push Press (2x24/16kg)
Rest 2min
B) 4min AMRAP of:
12 alt. DB Snatches (30/20kg)
9 T2B
6 Push Ups
Rest 4min then start over with A) again for round 2
40min with a consistent pace and quality movement of:
3min on rower or bike (nose breathing only)
1 round of:
20s hollow hold
20s side plank / side
12 Counterbalance alt. Cossack Squats
30s Counterbalance Squat hold (2,5 or 5kg Plate)
3min on rower or bike (nose breathing only)
1 round of:
10 alt. T-Bridges
5 KB Windmills / side
8-10 half kneeling KB Bottom Up Press / side
4 Sets of:
6-8 SA DB Strict Press @2111
30-60 sec. Rest
12-15 KB RDL
into 8 alt. rev. Goblet Lunges
30-60 sec. Rest
3 Sets of:
15-20 Bent over revers flys
10-15 Y-W-T Pulls/Each
max. Standing Snow Angels
30 sec. Rest