Body weight tabata:
Sit up
Rest 1:00
Jump/step back lunge
Rest 1:00
Burpee broad jump
Rest 1:00
Run 400m
Rest 1 min
Row 500m
Rest 1 min
Bike 1000m/ 24 cal Assault bike
Rest 1 min
Complete in any order
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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