POWER #16

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RPE 8

Warmup

4 MINS / AMRAP 

4+4x 90-90 Transitions
4x Divebomber Push-ups
4+4x Low Squat T Spine Rotations
15s Hollow Rock

Zummer Fun 39 MINS

9 min Work/ 1min Rest, 1 Complete circuits

Zone 1
AMRAP
8x BB Deadlifts rx 75kg / 95kg
UB MAX x Frogger Pushup

Zone 2
AMRAP
20x Russian KB Swings rx 16kg / 24kg
10+10x KB Hanging Bulgarian Split Squat rx 16kg / 24kg

Zone 3
AMRAP on each Station

Station1 3mins
YGIG 20 M Overhand Sled Push rx 102kg / 152kg
Station 2 3mins
15x Med. Ball Sit Up rx 6kg / 9kg
20s Hollow Body Rock
Station 3 3mins
MAX M Sandbag Box Step Up rx 20kg / 30kg, 50cm / 60cm

Zone 4
AMRAP Triplet
4x Plate Front Raise rx 10kg / 15kg
6x Burpee to Plate rx 10kg / 15kg
8x Plate GTOH rx 10kg / 15kg
add 2 reps each rnd