A) 4 Sets/super set:
20 Kb walking lunges
Hspu L1=2 – L2=5 – L3=8 (strict if possible)
10 Hollow body alt leg levers w m-ball
B)3min AMRAP-1min rest/5min AMRAP-2min rest/For time:
15 Shoulder to overheads @L1=30kg/21kg L2=40kg/28kg – L3=50kg/35kg
20 Russian kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg
30 Wall balls
20 Box jump overs
15 Hang power cleans
20 Back squats
30 Double unders
200m Run
15 Squat cleans
400m Hill run
(get through as much as possible within 3mins/rest 1min then start from the top and get through as much as possible within 5mins/rest 2mins then start from the top and complete for time)
