2-2-2-4
Warm Up
2min Row/Bike/Ski/Run 400m
Mobility
Prone PVC press 10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
Specific
2 sets
10M Inch worms
6 Alternating spiderman stretch
20 seconds Reverse plank + march
Weightlifting
Every 2 mins for 12minutes
10 Bent over rows @moderate
6 Alternating DB bench press/ Floor press @ heavy
5 Double arm ring in-and-outs
TC: 12 min
Score: For quality
Scaling Options
Beginner
8 Bent over rows @moderate
6 Alternating DB bench press/ Floor press @ mod
10 Alternating Hand Plank Shoulder Touch
https://www.youtube.com/watch? v=QOCn3_iOAro
Intermediate
10 Bent over rows @moderate
6 Alternating DB bench press/ Floor press @ mod
10 Alternating arm ring in-and-outs
Workout
2-2-2-4 min AMRAP
7 Squat clean thrusters @ 22.5/15 KG x 2
Max rep burpees in remaining time until you hit 100 burpees
RX+
24/16 KG KB & 120 burpees
Score: Reps OR TIme
Scaling options
SC
7 Squat clean thrusters @ 15/12.5 lbs x 2
Max rep burpees in remaining time until you hit 80 burpees
Fit
5 Squat Clean thrusters @ Moderate
Max rep burpees in remaining time until you hit 70 reps
Accessories
Russian Twists @ 20/15 KG plate
5 x 40sec on/20sec off
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
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