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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


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