Warm up: Two to Three Sets: Alternating Reverse Lunges x 10 Push Press x 5 Goblet Squat x 5 Kettlebell Swings x 10
Strength: Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps Station 3 – Single-Arm Dumbbell Row x 8 reps each Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Workout: For time: 30 Snatches (60/45Kg) 30 Strict Handstand Push-Ups
Postworkout:
Three sets of: Weighted Stationary Dips x 10-12 reps
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement) Rest 30 seconds Kettlebell Biceps Curls x 12 reps Rest 30 seconds Banded Overhead Triceps Extensions x 30 reps
Rest 30 seconds Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed