Warm up – 2 Rounds
10 Power Skips
10 Crossed Side to Side
10 /side T-spine Openers
10 /side Shoulder External Rotation w/PVC
A) Hang DB Split Snatch x 10 /arm
*alternate feet each rep
rest 90 sec between sets x 4 sets
B) Hang DB Split Clean x 10 /arm
*alternate feet each rep
rest 90 sec between sets x 4 sets
Metcon – 9 min AMRAP
12 Right Arm Push Jerks
24 Lateral Hops Over DB
12 Left Arm Push Jerks
24 Lateral Hops Over DB
Core Circuit –
:20 V-snaps
:20 Hollow Hold
:20 Russian Twist
:30 Superman Pulses
:30 Rest
x 3 round
April 24, 2020
