Designed by Mike Lucas, RKC

Warm Up
Punch Up Sit Ups 4 each side, 3 each side, 2 each side / 7 Ups

Circuit

Alternating Floor Press 2 KB
Clean & High Pull Combo R
Seated Overhead Press 2 KB
Clean & High Pull Combo R
Alternating Swing
Front Squat 2 KB

X 2

Single Leg Dead Lift (Weight or no weight) 5 Right and 5 Left
Split Jumps 20 reps
Bosu KB Pulses 2 KB 20 pulses
Burpees 15 reps (Alternative Body Weight Squats)

X 2 or 3 depending on time

Mini VO2 Max Snatching with light weights 5 to 7 minutes.

Stretch

Circuit is designed for time in the first set 30 seconds on 20 seconds rest.
Second part of the circuit is designed for reps. Enjoy!

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