A) 10min practise:
Rig work
-e.g kipping/pull ups/toes to ring etc-
–
B) 3 Rounds:
Max ring press ups
10 e.a Single db/kb rows
30 Sec hollow body rock
–
C) For time:
30 Alt db snatches – up to 22.5/15kg
10 Burpee box jump overs
30 Single db push press
10 Burpee box jump overs
30 Single db alt hang squat clean thrusters
10 Burpee box jump overs
30 Single db alt devils press
–
-If time-
D) Alt Tabata:
Plate front hold
Bb isometric curl (at 90 deg)
