FRIDAY

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

Shoulder activations (dowel)

Burgener warm up

DB snatch technique – mid air change overs (light DB)

Heart starter/Warm-up

4 Rounds

·     3 Inchworms

·     2 Mountain -climber complexes

·     15 second Rig hang

·     100-meter Run

We are:

Building mobility for WOD

WOD

20 Minute AMRAP

5 Rounds

·  15/12 Calories

·  10 Alt Dumbbell Snatches

5 Rounds

·  10 Power Cleans (RX 60/40 Kg)

·  10 Burpees over-the-bar

Max Rounds

·  15/12 Calories

·  10 Alt Dumbbell Snatches

Aim for:

·   Consistent pacing though all rounds

If you are doing the BFC:

·  Enjoy moving

If you are not doing BFC:

·  Work hard