Floor Press (5×6)
Floor Press 5 x 6 (all the same weight)

Superset with

Superman Hold: 30 seconds

Superman lift offs 4 x 12-15

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

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