Get Up- Get Down

Warm Up: 10 reps/3 sets
Silverback Deadlifts/ Air Squats / Windmills

Workout: 30 sec work/ 20 sec rest/ 3 sets of each group

1- Swing / Goblet Squats

2- Clean & Press R-L / KB -Push Up

3- Snatch R-L /  KB Burpee

4- (TGU -sit up) From the floor/ to elbow/ to hand (repeat)- R/L

5- (TGU) Hold “windmill position” and “corkscrew” stabilizing arm / Pass the leg through/ hold the high bridge for 2 sec (repeat).- R/L

6- (TGU- half kneel) Lunge into standing position (repeat)-R/L

7- Russian Twist / Pikes