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
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
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