Tabata
Core Hollow
Superman

then:

AMRAP 10 Mins
Run 200m
15 Box Jumps
15 Alternating Dumbbell Snatch

Rest 2 Mins

6 Mins to establish a 3RM Strict Press

Post Rounds & Weights to comments.



Endurance

Row 1000m
Rest 2 Mins
Row 750m
Rest 2 Mins
Row 500m
Rest 2 Mins
Row 250m

Rest 7 Mins & Repeat

Mobility

Calf, Ankle & Feet focus


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