WARMUP
400m run buy-in
4 rds
10 k2E crunch sit ups
10 hrpu
5 air squat jumps
5 burpees
4 rds
10 k2E crunch sit ups
10 hrpu
5 air squat jumps
5 burpees
3-2-1
3 ROUNDS
30 weighted sit ups 45/25, 25/15
30 weighted behind the neck curls 45/25, 25,15
30 weighted alternate lunges R+L=2 45/25,25/15
2 ROUNDS
20 Hang Snatch 85/55, 75/45, 65/35
20 OH Squat / Back Squat
1 ROUND
10 CALORIE BIKE or ROW
Foam Roll
