Monday 13.4.20
EMOM 6
5 dumbbell -facing burpees over the dumbbell
In remaining time max dumbbell hang snatch
Rest 2 minutes
EMOM 6
5 box jumps/weighted step ups
In remaining time max single arm dumbbell hang clean & jerk
*alternate arms each rep
Rest 2 minutes
EMOM 6
5 pull ups or sit ups
In remaining time max single arm devil’s press
*alternate arms each rep
3 sets
A1. Cossack squat with kettlebell or dumbbell
8 reps (4 per leg) @ 3333 tempo
Rest 30 seconds
A2. Single leg glute bridge
10 reps per leg with 3 second pause at the top of each rep
Rest 30 seconds between legs
Rest 1 minute between sets
Pistol practice
3 sets of 10 reps per leg - add weight to top of shoulder of leg performing pistol and if able to
Rest 90 seconds between sets