Warm Up
EMOM x 6 MINUTES
MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Lunges
MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in
remaining time
MIN 3 – :30 Single-Unders + :30 Up-Downs
Skill
Mouvements of the Workout
BENCHMARK WORKOUT
«REX KWAN DO»
AMRAP x 20 MINUTES*
9 DB Power Cleans
7 DB Push Press
5 Burpee Over DB
*Every 2:00 including 0:00 complete 35 Double Unders.
POST WORKOUT STRENGTH
3 SET FOR MAX REPS
:40 Hollow Hold
-Rest :20-
:40 Side Plank (R)
-Rest :20
:40 Side Plank (L)
-Rest :20