Health and Fitness
A.0:10-0:25
Four sets of:
BB RDL x 8-10 reps @ 2011, Rest 60s
Russian Step up x 8 each leg, Rest 60s
Plank x 60-90 seconds, Rest 60s
B. 0:25-0:35
From Synergy
3 rounds of:
– 30 DU’s or 60 Singles
– 10 DB push press or 6 wall-walk-ups
Then 2 rounds of;
– 50 DU’s or 80 singles
– 12 DB push press or 7 wall-walk-ups
Then 1 round of:
– 70 DU’s 0r 100 singles
– 10 DB push press or 8 wall-walk-ups
D. Mobility of choice
Classic:
A. 0:10-0:35
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1.1 (rest 10 seconds between singles)
B. 0:25-0:35
From Synergy
A. Complete for time;
3 rounds of;
– 3 hang cleans
– 30 DU’s
– 6 HSPU’s
Then 2 rounds of;
– 4 hang cleans
– 50 DU’s
– 8 HSPU’s
Then 1 round of;
– 5 hang cleans
– 70 DU’s
– 10 HSPU’s