Tabata Warm up: (20 sec on, 10sec rest) 4 rds of each air squats Jumping Jacks
Run up and down gym
Hollow Body swings On Bar Ring Rows
10min EMOM
1 Power Snatch + 2 Hang Squat Snatch + 2 OHS
(increase weight each min)
Then:
Conditioning: 12min Amrap
2 SDHP (115/75)(95/65)
2 Slam Balls
2 Devil Press (50/35)(35/25)
**200m run, 200m row or 12/10 cal bike after each round
4 SDHP
4 Slam Ball
4 Devil Press
**200m run, 200m row or 12/10 cal bike after each round
6 SDHP
6 Slam Ball
6 Devil Press
**200m run, 200m row or 12/10 cal bike after each round
***continue up the ladder by 2's