Workout Of the Day

ROOKIE / ALL LEVELS

A.
AMREPs
4 min Max Burpees
3 min Max Bodyweight Back Squats
2 min Max Burpees
1 min Max Bodyweight Back Squats

INTERMEDIATE

A.
Clean High Pull
5-5-5-5-5
Rest 2 min

B.
For time:
Row 5k

(In teams of 3 or more)

ADVANCED

Phase: Gymnastics
Week :3

A.
3 Rounds not for time:
15 Jefferson Curls
16 DB Windmills
2min Pancake Split

B.
Zombie Press Practice

C.
5 Rounds for time:
75 Double Unders
25 Alternating DB Snatch 22.5/15kg

(cap time: 13 min)

Notes: All gymnastics skill movements to be done with perfect body mechanics and control from head to toe.

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