20 minutes, for quality:
25-50 feet, floor slider seal walk
3-5 rope climbs, floor to standing
10-20 seconds top of ring dip hold into 10-20 seconds bottom of ring dip hold
1 minute on, 1 minute off x 10 sets (5 rounds):
1. 30 seconds calories + max burpees
2. 30 seconds calories + box jump overs
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,
A Kilo website. All rights reserved.
