2 rounds of

5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec

*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.


In 15 min find your daily heavy 1 rep overhead squat


Repeat from 18 april 2019, slightly modified

15min. AMRAP
3 Chest to bars
6 Push ups
9 Overhead Squats

3 Chest to bars
9 Push ups
12 Overhead Squats

3 Chest to bars
12 Push ups
15 Overhead Squats

3 Chest to bars
15 Push ups
18 Overhead Squats
Continue sequence adding 3 reps until time is up

L1: 3 Chest to bars+ 3 muscle ups, push ups with feet on 20kg bumper plate, 43/30kg
L2: 43/30kg
L3: Pull ups, 30/20kg
L4: Jumping chest to bars, 6 push ups all the way, frontsquat 30/20kg