A) 1min on/1min off/x3 rounds:
Odd: T2B + Pull ups
1+1 – 2+2 – 3+3 – 4+4 etc until minute has finished – come down after every set
(scaled= 5 Hanging knee tucks + 5 Jumping pull ups)
Even: Db front rack alt step ups – up to 22.5/15kg + 20/16inch box
–
B) For time:
200m Run
21-15-9 Hspu
-Into–
200m Run
30-20-10 Db alt snatches – up to 22.5/15kg
–
C) 3 sets/super set:
30 Sec hollow body rock
8 Db/kb Z press
