3. ABS 5.

Warm Up
1. Joint Mobility 2 Rounds
2 Rounds

10 Squat To Stand
10 Leg Levers 10 Overhead Cushion Press
10 Sit Ups 10 Pressing Snatch Balance

2. RAISE HEARTBEAT
6. WEIGHTLIFTING
4. LOW BACK Power Snatch + Hang
2 Rounds Squat Snatch

10 Glute Bridge 1+1/6

10 Hip Drives

7. METCON 8. STRENGHTENING
FBox Home

8 Rounds 8 Rounds
4 Rounds
6 Deadlift 6 Deadlift
12 Wallballs 12 Wallballs 8 Floor Press

Cap: 11’ Cap: 11’ 4 Rounds

8 Dumbbell Pull Over

8 One Arm Bent Over Dumbbell Row (Each
side)

Mobility 1