20 Minutes Easy:
30s/side hip rotations
10/10 bowler squats
100 ft. suitcase carry R + L
10 alt. thoracic rotations
10/10 half kneleing windmills
2 sets: 5 minute AMRAP
9 DB deadlifts
7 DB hang power cleans
5 shoulder to overhead
– rest 2 minutes –
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.
