A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
5 Sec Tempo Snatch Pull x3
Behind The Neck Push Press x5
Hang Muscle Snatch x5
Gymnastic Kip x10
B) Every 90 Sec For 15 Min Do;
First 90 Sec – TnG Power Snatch x5 + Overhead Squat x5
Second 90 Sec – Burpee Box Jump Over x8
C) Every 5 Min For 20 Min Do:
500 m Row
20 Wall Balls (20/15)
*Time each set
HIIT – ” Deadly Runs”
AMRAP IN 12 MIN OF :
400m Run
12 KB Deadlifts
4 MIN AB STAB
MIN 1 Spider Plank
MIN 2 Flutter Kicks
MIN 3 Plank Hold
MIN 4 Tuck – Ups
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