MIDLINE

3 SET

1’ WEIGHTED PLANK

10 WEIGHTED GHD HIP EXTENSION

20 KB RUSSIAN TWIST

REST 1:00

METCON

4 INTERVALS 3:00 ON – 3:00 OFF

RX:

200m RUN

8 CHEST TO BAR

6 POWER CLEAN 60/40Kg

MAX BURPEES

INTERMEDIATE:

200m RUN

8 PULL UP

6 POWER CLEAN 50/35Kg

MAX BURPEES

BEGINNER:

100m RUN

8 RING ROW

6 POWER CLEAN by feel

MAX BURPEES