HOME WORKOUT
Warm-up
3x
30 High Knees
10 Good Morning
10 Air Squats
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
Bear complex:
7 cycles of the following
Power Clean + Front Squat + Push Press + Back Squat + Push Press
Into 7 bar facing burpee’s
Rest 3 mins
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
35 Double Unders
12 KB/DB Snatch
Rest 2 mins
35 Double Unders
12 KB/DB Snatch
Rest 2 mins
EMOM x 3
Minute 1: 20 wall sit into 12 squat jumps
Minute 2: 12 tempo dips (2 sec hold at the top of each rep) into reverse plank
