Warm up:
60 Jumping Jacks
then,
2 Rounds of
15 Air Squats
5 Push Up to Downdog
10+10 Bird Dog
10 Duck Squats with KTB
A. 4 Rounds of,
EMOM x 5 For Max Reps
1) Single arm Ktb/Db/Plate/Object Sumo Deadlift High Pull, alternating
2) Burpees
3) Single arm Ktb/Db/plate/object thrusters
4) Lateral Jump Over Object
5) Single arm Ktb/db/object hang clean to overhead*
Rest 2-3 minutes between EMOMS
B. 2 – 3 rounds of:
10 Leg raises (tuck knees)
10 Windshield wipers (5+5)
10 Elbow Plank Arm Reaches (τεντώνεις ένα χέρι μπροστά)
10 Knees to ground from Elbow plank (ακουμπάς γόνατα κάτω και ξανά σηκώνεις σε σανίδα)
10 Shoulder Taps
Rest 30 to 60 seconds between each round
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