APEX
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Power and Strength
Warm-up
Hip hinge into arms overhead and Curtsy lunge (alternating sides)
1 minute
Thoracic rotation into cross knee to elbow
Frankenstein kick
Lateral knee raise
30 seconds on each side
20 seconds of jumping jacks
40 seconds alternating Cossack squats
2 cycles of the whole warm-up
Workout
6 × single arm swings
4 × snatches
1 × TGU
18 minutes AMRAP
Switch sides at will but only after a full round.
Completed the workout? Record the details of how it all went to be able to measure progress.
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Buy a t-shirt to show the world that you completed it. Remember, only if you actually completed a workout may you wear that t-shirt proudly.