20 minutes, for quality:
10 reps per side, half kneeling band rotation
10 reps per side, T-hip rotation
10 reps per side, kettlebell windmill
10 reps per side, floor slider bowler squat
2 minutes on, 1 minute off x 7 sets:
1. Calories
2. 5/5 kettlebell snatch, 5 burpees
3. Calories
4. 5/5 single-arm kettlebell thrusters, 5 burpees
5. Calories
6. 5/5 single-arm kettlebell clean and jerks, 5 burpees
7. Calories
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on
Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips 12 min ascending3 front squats3 jumping pull ups6/69/912/12
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