6 April 2020
Warm-up: 3 Sets: 338m Run, 20x Jumping air Squat, 15x Russian KB Swing.
Strength: Front Squat: 7-5-5-3 (increase load with each reduction in rep count) then 1 set of 10-12 reps at 75-80% of first set.
Stamina: 4 Rounds, not for time: 20x Front rack KB step up (20/16” box), 10x Slamball – Max distance broad jump, 15x Double arm KB Turkish Sit up. (laying down, both arms extended with KB in each hand. Perform sit up keeping arms extended, ending in seated position with arms overhead).
- Dumbbell or Kettlebell Power Clean (from the ground to the clean position, does not have to be alternating!)
- Burpee over the object
Cool Down: 4 Sets: 10x Reverse Burpees