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Choose 1:
800m Run
1,000m Row
2k Bike
2xs:
50ft Plate OH Walking Lunge
50ft Single Arm OH DB Walk (right)
50ft Single Arm OH DB Walk (left)
:20sec Side Plank (right)
:20sec Side Plank (left)
DB Snatch Warm Up 1x5ea:
Single Side Deadlift
Single Arm Swing
Single Arm C&J
Snatch
3 Rounds
50′ Suitcase Walking Lunge (right) (50/35)
15 DB Snatch (right)
50′ Suitcase Walking Lunge (left)
15 DB Snatch (left)
Goal: Sub 13 min
3 Rounds
50′ Suitcase Walking Lunge (right) (35/20)
15 DB Snatch (right)
50′ Suitcase Walking Lunge (left)
15 DB Snatch (left)
Goal: Sub 13 min
Same
3 Rounds
50′ Walking Lunge
15 Plank to Push Up
50′ Walking Lunge
20 Alt. Mountain Climber
3 Rounds
10 Scap Push Up
15Pike Compression
20 Band Face Pull
Midline 1x:
:30sec Bent Knee Hollow Hold
10 Cat Cow
:30sec Bent Knee Hollow Hold
10 Cat Cow
:30sec Bent Knee Hollow Hold
