3 part C2 GRAFT Session

Complete a burpee jump up to the bar and do a pull up that is 1 rep.

Starting in the hanging position without kipping pull your feet up all the way to the bar then control the decent back to the hanging position for 1 rep completed.

Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.

Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.

Taking the kettlebell by the handle in 2 hands. Hinging at the hip bringing the KB through your legs and extending at your hips bringing the KB from hip to chest height then repeating the movement again. and

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

The v-up starts laying on your back on the ground then proceeding to come up onto your bum bringing your legs up trying to keep them as straight as possible and touching your feet with your hands creating a v with your body.

Holding the dumbell in two hands at the chest with both hands under the top plate of the dumbell. Keeping your chest up squat down to full depth with your knee crease below your hip crease and stand back to full extension at the hips for 1 rep completed.t the