Gymnstics skill: Toes to bar
+
10-minute ascending ladder, 1-2-3-4-etc:
Unbroken toes to bar
Step-down box jumps
Air squats
*Compare to Sept. 23
6 sets, 1-minute on, 2-minutes off:
1. 10 shuttle runs + wallballs in remaining time
2. 10 wallballs + shuttle runs in remainign time
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.
