Beginner: 22x2, 4 reps x 5 sets
Advanced: wave loads, 10, 5, 3, 10, 5, 3
A2.
Beginner: planche holds; 30 sec x 5 sets
Advance: planche hold with band, 3 sec hold, 2 reps x 6 sets
B. Kettlebell snatches x 14 (7 in each hand) 35/50 lbs
ring push ups x 5-11 reps
box jumps x 9
4 Rounds
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