POWER #19

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RPE 8

Warmup 4MIN

AMRAP

4x Cat-Cow
4x Walkout Pushup
8x Inside-outside Plank Jumps
8x Cossack Squats

ZONE Strength 20MINS

6min work / 1min rest, 1 complete circuit

ZONE 1
AMRAP, Shoulder Superset
8x DB Front Raise
8x DB Reverse Fly
00:30 Rest

ZONE 2
AMRAP, Single Leg Strength
16x KB Deficit Split Squat
00:30 Rest, then other leg

ZONE 3
AMRAP, Deadlift Sets
16x BB Deadlift
00:30 Rest

ZONE Power 20MINS

6min work / 1min rest, 1 complete circuit

ZONE 1
AMRAP
8x Dual DB Racked Squat
8x Dual DB Devil’s Press
00:30 Rest
Rx 15,kg’s / 22,5kg’s, use the same weight in both exersices

ZONE 2
AMRAP
10m KB Walking Lunge
10M KB Farmer’s Carry
00:30 Rest
Rx 16kg’s / 24kg’s, use the same weight in both exersices

A1: Weight 24kg’s / 32kg’s

ZONE 3
AMRAP
16x BB Thrusters rx 30kg / 42,5kg
00:30 Rest