Workout Instructions
A1:
Warm Up
200m on 200m off sprints on bike - 5mins
15mins AMRAP (As Many Rounds As Possible)
B1:
Front Squats - 12 reps
Cues
- Brace core, keep chest upright, elbows high, exhale on the drive up
B2:
DB Thrusters - 12 reps
Cues
- Use momentum driving out of the squat to lock out over head, brace core, drive knees out
B3:
DB Step Up- 10 es
Cues
- Use momentum driving out of the squat to lock out over head, brace core, drive knees out
B4:
Box Jumps - 15 reps
Cues
- Drive through legs, land as softly as you can
3 Mins Rest
15mins AMRAP (As Many Rounds As Possible)
C1:
Burpee - 10 reps
Cues
- Dropping to the ground, kicking your feet back, completing a push-up, jumping your feet back in.
C2:
DB Single Arm Hang Clean - 12 each side
Cues
- Let the weight hinge you over, use the momentum from the hinge to power up over head, engage core to protect back
C3:
Dead-ball Shoulder Toss - 20 reps
Cues
- Ensure you are squatting down to pick dead ball up, keep core switched on
C4:
Dead-ball Reverse Lunge - 10 each side
Cues
- Chest tall, drive through front squad
C4:
Renegade Row - 10 reps
Cues
- Try to limit too much rotation through the hips, keep core switched on, feet positioned outside shoulder width to keep balanced
