2 rounds:
20 seconds/side single leg skips
5/5 heel to bum and knee to chest
5/5 3 legged dog to mountain climber
20/20 side planks
4 sets:
8/8 Dbl kb front rack step downs
– rest 30 seconds between legs –
15 min AMRAP:
10 wallballs
20 ring rows
30 KB swings
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.
