100m prowler.jpg

Warm Up:  Down and Back
2 x High Knee; Butt Kick; Kick Outs; Lateral Walk, Lunge W/ Twist

3 Min of cardio: Jump Rope; Skater; Jog; Lateral Overs

1 Minute: Wall Sit; Palio chair; Band Pull Aparts 

 

Performance: Every 3 minutes for 15 minutes complete: 

  • 10 Power snatch (95/55) 
  • 10 OH Squat 
  • 200m Run

4 rounds for time: 

  • 30 Sit-ups 
  • 20 Wall Balls 
  • 10 Pull Ups

 

Fitness: Every 3 minutes for 15 minutes complete:

  • 10 ALT DB Snatch (30/20) 
  • 10 Db Lunge 
  • 200m Run/Row 

4 rounds for time: 

  • 30 Sit-ups 
  • 20 Wall Balls 
  • 10 Ring Rows 

 

Cashout:  Friday Special