Warm up: 3x
Push-Up w/ tap 10 reps
push up w knee raise 10 reps
Supine Palloff press right :30 hold
Supine palloff press left :30 hold
Run 200 m
A. Every 8 minutes x 40 min
25/18 cal row
25/20 cal bike
2 right arm snatch 100/70
2 left arm snatch 100/70
B. Class. Add extra time if possible and get to a very heavy set of 5 on the box squat
C. 3 sets
25 ghd sit-ups
into 2 sets of
10 abmat sit-ups
10 hollow rocks