POWER #13

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Warmup

4 MINS / AMRAP 

4x Scapula Push-Up + Push Up
4x Easy pace Burpee
8x Speed Skaters
8x Gorilla Squats

Base Strength 18 MINS 

8MINS Work/ 2MINS Rest, 1 Complete circuit

Station 1
EMOM1, alternating moves A and B
A: 5x Burpees Chest to Floor + MAX x Speed Skaters
B: 10x Plank Up-Downs + FRT Low Plank

Station 2
EMOM1, alternating moves A and B
A: 8x KB Deadlift + MAX M KB Farmer’s Carry, rx 16kg’s / 24kg’s
B: MAX x Pushups

Full Body Workout 24 MINS

10MINS Work/ 2MINS Rest, 1 complete circuit

Zone 1
BB Complex 1x Deadlift + 2x Hand Power Clean + 3x Front Squat
Then 1x Wall Walk
ADD 1 REP to each move every rnd, choose heavy weight to challenge you in the complex but aim for quality

Zone 2
DB Chipper, rx 15kg’s / 22,5kg’s
25x Dual DB Snatch
35x DB Hex Floor Press
45x DB Bent Over Rows