1:00 On :30 Off - 2x4 (AMRAPS)-------------(1)-------------:30 Squat Jump + :30 Alt DB Snatch-------------(2)-------------:30 Hanging Knee Raise + :30 Bicycle Crunch-------------(3)-------------100m Farmers Carry + ME KBS
3-4 sets
6 DB Plank Row + Spider Mtn Climber each side
8 Tempo FR Squats - 3311
10 Banded KB SDHP
3 sets each side
Complex - all on one side, then switch
10 SL Bridged Floor Press R
10 SL RDL R
50’ Suitcase Carry
Finisher
2-3 sets for quality
10 Plank walkouts
20 Toe Taps
10 Buzz Saws