Menu
Choose 1:
500m Row
400m Run
1k Bike
2xs:
30 Plyo Skier
10 Spiderman
10 Alt. Box Step Up
8/8 Single Arm KB Swing
6 Goblet Squats
:20sec ea. Side Plank
DB Snatch Warm Up 1x5ea:
Single Side Deadlift
Single Arm Swing
Single Arm C&J
Snatch
For Time
50 Wall Ball (20/14)
100 Alternating DB Snatch (50/35)
200 Double Under
400 meter Run
200 Double Under
100 meter Single Arm Farmers Carry/side (50/35)
50 Box Step Over w/ Med Ball (24/20)
Goal: Sub 35 min
For Time
30 Wall Ball (20/14)
65 Alternating DB Snatch (35/25)
200 Single Under
400 meter Run
200 Single Under
100 meter Single Arm Farmers Carry/side (35/20)
30 Box Step Over w/ Med Ball (24/20)
Goal: Sub 35 min
Same
For Time
50 Squat Jumps
50 Alt. Wall Plank
200 Toe Taps or Jump Rope
400 meter Run
200 Double Taps
:90sec ea. Start Fish Plank (accumulate)
50 Alt. Reverse Lunge to a High Knee
5 Rounds
:20 sec Farmers Carry Hold
:20 sec Double KB Front Rack Hold
:20 sec Double KB OH Hold
Notes: Athlete chooses the weight. Goal is to not put the weight down at all between rounds.
2min Couch Stretch
10ea Alt. Thoracic Rotation
:30sec ea. Thread the Kneedle
