Warm Up:
2 rounds
1Min Double Under Practice
10 Good Mornings 20/15/10kg
Core
12 min EMOM: Alternate:
20-30 sec Hanging L-Sit Holds
30 sec Hollow Hold
Metcon
4 Rounds for Time:
Every 4 mins x 4 (each round for time):
- 20m Overhead Dumbbell Lunge
@ 1 x 22.5kg/15kg (Right Arm)
- 20m Overhead Dumbbell Lunge
@ 1 x 22.5kg/15kg (Left Arm)
- 12 Alternating Dumbbell Snatch
@ 22.5kg/15kg
- 12 Burpee Over Dumbbell
Cool Down
2 mins Seated Piriformis
2 mins Cobra