Famiglia
December 9, 2023Kanga Bangas
December 11, 2023WARM-UP
- Banded Shoulders and Glutes into 3 sets:
- 1 min Erg
- 5 Snatch Push Press
- 5 Overhead Squats
* Start with a PVC Pipe and progress to an empty barbell
STRENGTH
- 1 Snatch Push Press + 1 Overhead Squat
– Work up to a heavy complex in 10-12 minutes
WORKOUT PREP
- 2 sets:
- 3 Toes to Bar
- 2 Burpee Box Jump Overs
FIRE
- 5 sets (Every 4:00)
- 12 Toes to Bar
- 10 Burpee Box Jump Over (24/20)
- 12 Toes to Bar
WATER
- 10 T2B
- 8 Burpees
EARTH
- Knee raises
- Step ups
