Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Power Snatch. 5 (sets) x 5 (reps). Focus on keeping the bar close to your body by keeping your elbows high and outside. Drop under the bar and make sure that your elbows lock at the same time as your feet land.
2. Back Squats. 3 x 15. Focus on keeping your chest up and driving through your heels. Move quickly and breath at the top and maintain your core through the movement.
3. Deadlifts. 5 x 5. Lock the core into place before you put your hands on the bar. Lift the bar slowly off the ground and then drive your hips towards the bar after it passes your knees. Initiate the downward motion by pushing your hips back and letting the bar ride down your thighs.
4. Military Press. 3 x 12. Keep your core tight and break the bar as your drive it into the air.
Complete as many as rounds as possible in 20 minutes of 200m run, 20 pushups & 20 lunges (10 each leg). This workout is about keeping going and digging deep when you feel tired.
Calves, quads, hamstrings, hips, back, shoulders and chest.