A) 2 Sets
Scapular Wall Slide x5 @3331
Squat Hold w/Alt Single Arm Front Raise x5 ea. arm
Broad Jump x3
Bounding Single Leg Broad Jump x3 ea. leg
B) 4 Sets
Tall Snatch x3 (build in weight)
rest 90 sec
C) 2 Sets
90 Sec Max Cal Assault Bike
rest 4 min
AMRAP In 2 Min Of:
15 Burpees
15 Kettlebell Swings (55/35)
rest 5 min
*These are hard efforts. Push the pace and intensity on each piece for both rounds.
**Score each total reps complete between cals and reps for AMRAP.
HIIT
EMOM FOR 15 Min do :
45 sec max effort Plank hold
rest 15 sec
45 sec max effort Jump Rope
rest 15 sec
45 sec max effort Burpees
