Warm Up
3 Minutes
- 20sec Hollow Rock
- 20sec Superman Hold
- 20sec Air Squat
Strength –
20 Minute Cut Off
A1: 5 –
4 – 3 – 2 – 1 Back Squats (Heavier each round)
A2: 3L
/ 3R 1-Arm DB Snatch (heavy!)
A3: 20
Sit Ups
**This means 5 rounds. 1st round = 5 squats, 3L/3L
snatch, 30 sit ups. 2nd round
= 4 squats, 3L/3R snatch, 30 sit ups… etc.
Finisher
10 Minute AMRAP Ladder**
3 – 6 – 9 – 12 – 15 – 18 – 21
- Burpee Box Jump
- USSR+ KB Swing* (50 / 35)
*this swing ends just above your eyebrows. Not a true USA KB swing... we don't do those.
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