Saturday 4th April - 7AM on ZOOM

4 Minute Madness

Warm Up:

3 steady rounds of:

30 single skips

10 hamstring stretch to squat

10 superman snaps

1. AMRAP 4 Mins

20 double unders

5 deadball slams / 5 deadball cleans / 5 double dumbbell cleans / 5 single arm dumbbell cleans (change arms each round)

2. AMRAP 4 Mins



single arm DB snatch or single arm KB swing or barbell hang snatch

3. AMRAP 4 Mins

800m Run

Max air squats in remaining time (score is total squats)

4. AMRAP 4 Mins

50 situps

50 goblet lunges


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