1. Warm-up :
EMOM x 12mins
1st – 10 Glute Bridge (moderate – 2sec hold at top)
2nd – 10 lunges Forward and Backward
3rd – 20sec Star Side Plank/side
2. Mobility
Childs Pose + Wrist Stretch + Ankle Stretch
2. Movement Prep
Each arm
3 Deadlifts
3 Deadlift + Shrug
3 High Pulls
3 Push Press
3 Dumbbell Snatches
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
4. Met-Con “Chip Shot”
AMRAP 16:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups
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