PAIN+

PAIN+ High-Intensity Interval Workout For Cardio And Power Warm-up - Squat - Hip hinge - Alternating thoracic rotation 30 seconds - Jumping jacks 10 seconds - Frontal arm circles with thoracic rotation 10 seconds on each side 3 cycles - Ankles circles 10 seconds on each side - Hip circles 10 seconds each direction - Scarecrows 10 seconds - Arms overhead 10 seconds 3 cycles Workout Task 1 Double kettlebell dead clean Single kettlebell dead snatch (each side) CrossFit Burpee 12 minute EMOM The first 4 minutes 3 reps per exercise and the last 8 minutes 2 reps. 2 minutes rest Task 2 Alternating Cossack squat into knee extension and thoracic rotation with arm overhead 3 minutes Upward into downward dog and alternating runners lunge 3 minutes 1 minute transition Task 3 Max double kettlebell strict press with no more than 2 seconds pause before next rep