10min AMRAP Sustained Pace - Aerobic builder:
50 yd Carioca
10 KB Tricep Overhead Extensions
20 Bicycle Crunches
50 yd Carioca
10 KB Horn Curls
10 Tuck Ups
10min AMRAP Sustained Effort
Bike 10 Cals
10 Single arm swings (right)
12-20 Seated Bench Leg Lift Overs (6-10/side) https://www.youtube.com/watch?v=F6fKLFtnXp4
Run 100m
10 single arm swings (left)
12-20 Pike Leg Lift Overs https://www.youtube.com/watch?v=WbefuM-AlhE
Oly
Every 1:30 for 5 Sets, complete this Complex:
1 Clean Pull
1 Low Hang Power Clean
1 Power Clean
directly into (on one continual clock)
Every 1:30 for 5 Sets, complete this Complex:
1 Hang Squat Clean
1 Squat Clean