FLOOR PRESS
Weightlifting
Floor Press (5×6)
Metcon (AMRAP – Rounds and Reps)
EMOM: work for 30 seconds rest for 30 seconds x 4. Goal is to work hard for each 30 second interval
RA KB Snatch 24/16KG
LA KB Snatch
Push ups (perfect reps only, focus on quality over quantity). Remember it’s your chest, not your stomach touching the floor. If push ups are a real weakness, drop to your knees, use an ab mat or speak to your coach about incline push ups on the rig
Double Unders or single skips
Superset with
Superman Hold: 30 seconds
Superman lift offs 4 x 12-15