Warm-up
• 300 m Row
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Conditioning (part 1)
5 rounds for time:
• 40 Double Unders
• 20 Dumbbell Snatch 50/30# (1)
Perform 10 DB Power Snatch per arm each round. Goal: 9 min.
Rest 5 min between workouts.
Conditioning (part 2)
12 min AMRAP:
• 4 Clusters 115/75#
• 4 Power Snatches 115/75#
• 8 Box Jumps 30/24”
Goal: 5 rounds.
Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped