POWER #2

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Warmup

4 MINS / AMRAP 

5x Walkout Pushup
5x Jefferson Curls
5x Divebomber Push-ups
5x Squat Jack

Core Strength 7 MINS AMRAP

Partner 1 is the  timer, when Partner 1 finishes both sides, both partners switch. 

Partner 1:
10x High Side Plank Hip Raises (10x each side)

Partner 2:
MAX REPS Russian KB Swings 24kg/16kg

Zone Strength work 24 MINS

11 min work / 2 min rest

Zone 1 11 MINS AMRAP

12x KB Walking Lunges 24 kg’s/16 kg’s
6x KB Deadlifts 24 kg’s/16 kg’s
15s Rest
Aim for a total time of 60-90s per round

Zone 2 AMRAP

8x DB 1 Arm Row 22,5kg/15kg
8x DB 1 Arm Push Press 22,5kg/15kg
2x Pushups – add 4 reps each round on the pushups

Finisher 8 MINS AMRAP

10x DB Thrusters 22,5kg/15kg
5x Burpees
15s Rest

Aim for a total time of 60s per round