Group warm up:
Line warm ups
Line warm ups
Strength:
15 mins to find 3rep max bench press
Metcon:
20min EMOM
Minute 1 (or round 1)- 10 C2B, L2 - kipping PU, L1 - band or box PU
Minute 2 (or round 2)- 20 plyo lunges, L2 - step back lunges, L1 - Assisted lunges
Minute 3 (or round 3)- 10 hang snatches 105/75, L2 - 85/65, L1 - 75/55
Minute 4 (or round4) - 20 hollow rocks, L1&2 - Bent knee rockers
Minute 2 (or round 2)- 20 plyo lunges, L2 - step back lunges, L1 - Assisted lunges
Minute 3 (or round 3)- 10 hang snatches 105/75, L2 - 85/65, L1 - 75/55
Minute 4 (or round4) - 20 hollow rocks, L1&2 - Bent knee rockers
*After you finish round 4 you will start over at round 1 and repeat until you get to 20 mins.
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