20 minutes:
1 minute easy calories
1 minute mobility
3 minutes work/1 minute rest
5 sets:
1. 8 slamballs + 8 shuttle runs
2. calories
3. 8 slamballs + 8/side walking lunges
4. Calories
5. 8 slamballs + 8 burpees
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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