WARM UP

Every 2 minutes x 3

8/6 Cal row

5 EB Power cleans

5 EB Thrusters

WOD

21 Minute ladder

5 Power cleans RX-40/30kg   ADV-50/35kg

5 Wall balls 9/6kg

15 Abamt situps

200m Run

10 Power cleans

10 Wall balls

15 Abmat situps

200m run

15

15

15 Abmat situps

200m Run

And so on…

STRENGTH & SKILLS

5-7 Sets of each

– 5-8 Single arm dumbbell bent over rows (each arm)

– 5-8 Bench dips (make them challenging, raise feet, add weight…)

HIIT

WARM UP

Every 2 minutes x 3

6/4 Cal bike

3-4 Inchworms

8 BWS

WOD

4x

400m run

500/400m Row

30 Abmat situps

30 Alternating lunges

Rest 2 minutes after each round, reverse the order each time

36 Minute cap.