WARM UP
4 Rounds Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump
STRENGTH
EMOM 10:
1 Hang Squat Snatch +
2 Overhead Squats
CONDITIONING
AMRAP 6’
8 / 8 Pistol squat
4 Box Jump Overs
2 Hang Squat Snatches
rest 2’
AMRAP 6’
8 goblet squat
4 Box Jump Overs
2 Overhead squat
ABS
50 Bicycle crunches
50 Russian twists
50 Mountain climbers
30 Crunches
30 Reverse crunches
30 Plank shoulder taps
20 Toe touches
20 Knee pull ins
20 Leg raises