WORKOUT OF THE DAY
Every 2 min x 5 sets
1-2 Floor Press @ 32×1
*3s down, 2s in bottom, explode up, 1s at top
*aim for heavier than last week
*use BB or DB’s
+
5-7 Muscle-ups (optional, Ring or Bar) or 10-15 Staggered Push-ups
12 min AMRAP
3 Hang Power Snatch (40/30kg)
6 OHS (40/30kg)
9 Burpees
12 Pull-ups
OR
12 min AMRAP
15 KBS
12 Ring Rows
9 Burpees
6/leg Alt. Reverse Lunges with KB
4 sets of
1:30 min work; 30s rest x 3-5 sets
20 reps of side plank hip touches (alternate sides each round)
20 Reverse Crunches
Hollow body hold in remaining time