POWER #8

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Warmup

4 MINS / AMRAP 

5x Scapula Pull ups
10x Low Squat T-Spinal Rotations
5x Scapula Pushup
10x Low Plank Hip Rotations

Core Strength 13 MINS 

6min Work/ 1min Rest, 1 complete circuit

Station 1
P1 (Timer):
10x DB Mixed Standing to Kneeling

P2:
MAX M x Kneeling SkiErg / Banded Kneeling Ski

Station 2
8 x DB Z Press
8 x Push up to Renegade row
4 x Turkish Get up

Muscular Endurance and Power 19 MINS

9MINS Work/60s Rest, 1 complete circuits

Zone 1
3x BB Clusters rx 60kg / 42,5kg
3x BB Bent Over Rows rx 60kg / 42,5kg
3x Frogger Pushup
Add 3 reps each round

Zone 2
3x BB Floor Press rx 60kg / 42,5kg
3x BB Hip Thrusters rx 60kg / 42,5kg
3x Bar Facing Burpee

Finisher 9 MINS AMRAP

40 M DB Racked Walking Lunges rx 22,5kg’s / 15kg’s
20 x DB Devil’s Press rx 22,5kg’s / 15kg’s