30 Double Tap Jumps aka Penguin Jumps
8 reps x Tempo Squats @ 5550
Immediately after 10 Plank to Low Squats
1-2min break after each round
Finish with side plank 60-90s per side
Power Snatch: 10 x 2 @70%, every 90s.
– perform 3-4 warm-up sets
– Goal: Smooth 1st pull, explosive 2nd pull and aggressive turn-over for 10 sets of 2.
1a) Banded Pull-throughs: 4 x 15. No rest.
1b) Glute Hip Thrust – Bodyweight: 4 x 10. Rest 60s.
– squeeze top of each rep for a 1 one thousand.
– 5 Minutes of Recovery on Bike or Rower
– Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.
- 150 wall balls 20/14 lbs
Make a note of your achievements in 'Open Gym'