Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 30 sec Squat Hold
Strength
10 min EMOM:
• 1 Power Snatch
• 1 Squat Snatch
10 min EMOM:
• 1 Power Clean
• 1 Cluster
Deload session: keep weight moderately light.
Conditioning
5 rounds for max calories:
4 min:
• 5 Muscle Ups
• 20 Wall Balls 20/14#
• Max Air Bike (calories)
2 min Rest
Score is total calories on the air bike.