FRIYAHHH 10072022

CORE

3 sets:

1. Side Plank Lateral Leg Lifts on Elbow: 15 sec AMRAP/side

2. L-Sit Hold: 45 sec

3. GHD /BOX Sorenson Hold: 45 sec

4. Tall Kneeling Landmine Anti Rotations: 10 reps/side

POWER/SPEED

DB BOX STEP UP

EMOM x 5:

30 sec AMRAP DB Box Step Ups

50/35# per hand,

24/20"

Alternating feet, No grips

SKILLS X3

AMRAP 3 min:

30 DU

3 wall walks

-rest 3 min-

CIRCUIT

4 sets @ max effort/transition focus:

8 box jump overs @ 24/20"

8 thrusters @ 95/65#

6 box jump overs @ 24/20"

6 CJ @ 95/65#

4 box jump overs @ 24/20"

4 power snatch @ 95/65#

Rest to full recovery to keep same pace for all sets

SLOWEST =SCORE