Work Capacity
Warm Up: 3 rounds
Mobility Complex
1) Perform the following every minute for 10 minutes:
6 Burpees
3 Lunge Jumps (3/3)
3 Clapping Push Ups
8 Kneeling DB Curl and Press 25lbs
rest 3 min...
2) Max rounds in 10 minutes of
3 Hang Power Cleans @ 95lbs
3 Front Squats @ 95lbs
3 Back Squats @ 95lbs
12 Toe Touches (feet in the air, doing a crunch reaching for your toes)
3) 4 Rounds of
20sec 3-way plank holds (one minute running clock 20 sec each direction side, middle, other side)
10 Superman Extensions
8 1-arm KB Sit ups w/ 20kg (8/8)
