Warm up
- · Ankle, knee, hip & arm rotations –
warm up the joints
- · Skip or jog 3 mins
- · Side step
- · 10 Push Ups, 10 Squats, 5 Inchworms
- · 5 each – Strict Press, Push Press,
Push Jerk
- · 5 each – Hang Power Snatch, Overhead
Squats
Broomstick Mile (1600m)
- · 25 Back Squats
- · 25 Front Squats
- · 25 Overhead Squats
- · Run 400m
- · 25 Strict Press
- · 25 Push Press
- · 25 Push jerks
- · Run 400m
- · 50 Hang Power Cleans
- · Run 400m
- · 50 Hang Power Snatches
- · Run 400m
Modify run
or any movement as required
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