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Saturday 16th May



Warm UP

100m jog

5 broomstick OHS (overhead squat)

5 broomstick snatch balance

5 broomstick hang squat snatch


Strength

45 sec plank, rest 15 sec

45 sec flutter kick, rest 15 sec

45 sec situps, rest 15 sec

30 sec plank, rest 15 sec

30 sec flutter kick, rest 15 sec

30 sec situps, rest 15 sec

15 sec plank, rest 15 sec

15 sec flutter kick, rest 15 sec

15 sec situps, rest 15 sec


Then complete 3 sets of 60 seconds max floor press rest 1 minute between


“Macho Taco” 5 Rounds of


3 Minute AMRAP: 60 Double Unders 20 Jumping Lunges Max Rounds of Dumbbell “Macho Man”

Rest 1 Minute Between Rounds


*1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

If on a single DB complete a round on the left arm first then change to the right arm.

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