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Jump Rope (any variation)
3 min
10ea Lying Leg Swing & RO V-Sit
10 Pike Compression
10 Kip Swing
10- Push Ups
1x DB General Warm Up:
6ea Single Arm DB Swing
6ea Single Arm DB Press
6ea Single Side DB Squat
Notes: Complete one side before switching to the next.
1x DB Specific Warm Up:
6ea Hang DB Snatch
6ea DB Snatch (from floor)
6 DB Squat Clean
6 DB Squats
AMRAP 20 min
100 DU
80 Alternating DB Snatch (50/35)
100 DU
60 T2B
100 DU
40 DB Squat (50’s/35’s)
100 DU
20 Stict HSPU
AMRAP 20 min
100 Singles or 50 DU attempts
60 Alternating DB Snatch (35/20)
100 Singles or 50 DU attempts
40 Straight leg raise
100 Singles
30 DB Squat (35’s/20’s)
100 Singles or 50 DU Attempts
10 Seated Barbell press
3xs:
20- Barbell Good Mornings
1x:
2 min Foam Roll Glutes & Hammies
2min ea. Foam Roll Calves
