20 minutes:
10/10 Hip Airplane
20 alt side lunges (feet stay in the same spot)
3 x 4 point slider reach
10 alt. KB halos
5/5 lateral medicine ball slams
30s WORK/30s REST x 20 seconds:
1. slamballs
2. calories
3. burpees
4. drop lunges
5. plank pulll throuhgs
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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