WARM UP

4 Rounds:

• 50 singles
• x2 ladder high knees
• 6 russian pushups
• x2 ladder – lateral in-in-out-out
• 3/3 side lunges

STRENGTH

A. Series – 4 Rounds:

• 6/6 DB snatch
• 10 double bounce kb goblet squats
• rest :90

B. Series – 3 Rounds:

• 10 banded push-ups
• 25 seated banded lat pulldowns
• 10/10 side plank leg raises
• rest 1:00

C. Series – Chipper

• 19 burpees
• 21 bench press
• 100M farmer carry
• 10 cal row/bike
• 9 butterfly sit-ups
• 15 bench press
• 100M farmer carry
• 10 cal row/bike
• 15 butterfly sit-ups
• 9 bench press
• 100M farmer carry
• 10 cal row/bike
• 21 butterfly sit-ups
• 19 burpees