Warm-up
2 mins easy row
10 walking lunges
10 lying glute bridge
5 burpees
Core
12 mins alternating EMOM:
- 20-30 secs L-sit hold on parallettes/between boxes/on dumbells
- 30 secs plank hold
Metcon
Every 4 mins for 4 rounds:
15 KB Hang Power Cleans
15 Front rack lunge 2x24/16kg
15 KB facing Burpee over KB
* Rx
KBs 2x24/16kg
DBs 2x22.5/15kg
Cool Down
4 mins foam roll