Stations, 1 min @ each for 3 rotations:
Double-unders,
2KB Squat clean,
Rope climb,
Row for cals,
Ab-rollout,
1 arm DB push-press alternating 3/3,
Slamball throw alternating 5/5,
Wall-climb,
Farmers carry,
Walking lunges,
Ring dips
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.
