Total Body

45-running clock

00:00-20:00

2 rounds

  • 3 back squat (build up to working weight)
  • 10 each step ups
  • practice kipping

3×3 back squat @80% of 3rm

  • rest 2-2:30 min

 

20:00-45:00

5 rounds

  • 4 sandbag cleans
  • 8 alt. plank low rows
  • 12 total db snatches
  • 16 burpee box jumps

CASH OUT (optional): 2-3 rounds

  • 12 total alt. db hammer curls
  • 12 db kick backs
  • 12 total alt. front raise/lat. raise