Warm up – EA Warm Up (Arm and Leg swings / 3 min Run/Jump/Burpee/Hop/do something to get blood flowing / Scorpion / Yoga Push-up / Bird Dog / Shoulder Work / Single Leg Romanian Deadlift / Monster Walk / Cossack Squat / Air Squat )
A) Single Arm KB/DB Snatch
10 Right Arm + 10 Left Arm
8 Right Arm + 8 Left Arm
6 Right Arm + 6 Left Arm
4 Right Arm + 4 Left Arm
2 Right Arm + 2 Left Arm
4 Right Arm + 4 Left Arm
6 Right Arm + 6 Left Arm
8 Right Arm + 8 Left Arm
10 Right Arm + 10 Left Arm
Rest 3 min and repeat
Metcon – For Time
50 Weighted Box Step Ups
100 Sit-ups
250ft Handstand Walk (reverse bear crawl)
300 Skips
*24 min cap
Mobility – 2 min per side Pigeon (low) / 3 min per side Seated Piriformis / 2 min RELAX!!!
March 28, 2020
