LIFT

Every 90secs x 5
2 Hang Squat Clean
3 Front Squats

Build in load up to a moderate to heavy load. Focus on how you are moving not how much.

SWEAT

AMRAP 12

20 Lying Leg Raises or Knee Raises
10 DB Box Step Overs
8 Box Pike Handstand Push Ups or Incline Hand Release Push Ups

Complex movments programmed today that are going to force youn to slow down and pay attention to how you are moving. Don’t Push the run too hard, you want to leave enough in the tank to be able to go straight into the DB Box Step Overs.

DUMBBELL VERSION

AMRAP 5 x 2

20 Lying Leg Raises or Knee Raises
10 DB Reverse Lunges
8 Handstand Push Ups or Incline (feet) Hand Release Push Ups

Rest 2 Mins then Repeat

BODYWEIGHT VERSION

AMRAP 5 x 2

20 Lying Leg Raises or Knee Raises
15 Walking Lunges
10 Handstand Push Ups or Incline (feet) Hand Release Push Ups

Rest 2 Mins then Repeat