Workout for Friday, 19 November

Gym Workout

Part A:
Min 0-4
15 Squat Snatch (95/65)
10 Box Jump
20 AbMat Sit-up

Min 5-6:
REST

Min 6-10
10 Squat Snatch (115/75)
10 Box Jump
20 AbMat Sit-up

MIN 10-11:
REST

Min 11-15
5 Squat Snatch (135/95)
10 Box Jump
20 AbMat Sit-up

At Home Workout

warmup:
5-7 Minute moving warmup

Part A:
Tabata Plyo Push-up
1:00 Rest
Tabata Levetation Squat
1:00
Tabata Hollow Rock

Part B:
10:00 AMRAP:
12 Alternating SL weighted glute bridge
12 sit-up stand-up / sit-up
12 Alternating SA Squat clean thruster