ROOKIE
A.
15 Overhead Squats
– – –
5 Rounds:
8 Plate Press
8 Plate Ground to Overhead
– – –
15 Overhead Squats
INTERMEDIATE
A.
Alternating EMOM for 5 Rounds
Row 20/15 calories
20 Sit Ups
20 Air Squats
20 KB Swings 24/16kg
20 Burpees
Rest
COMPETITOR
A.
Close Grip Floor Press
Max Reps-Max Reps-Max Reps
Rest 3min
Loading 75%
B.
5 Rounds for time:
Run 400m
50 Air Squats
C.
60 Toes to Bar