13 July 2020
Warm-up: 3 Sets: Block Run, 10x Goblet Squat, 20x Mountain Climbers, 5 Burpees.
Strength: EMOM 8:00: 4x Overhead Squat (light / moderate load – unbroken for all sets mechanics focused). From the Ground.
Stamina: 4 Rounds, not for time: 20x Sandbag Step up, 10x Turkish Get up, 10x Max distance Burpee Broad Jump.
- Single arm Kettlebell Snatch (½ reps per side) (40/25) – Must be KB for RXd
- GHD Sit-ups or 2x Ab Mat Sit-ups
- *Run to the Dumpster and Back
Cool Down: Wall Sits 5 Sets: 1:00 on/off