FOR TIME
Run 1600m*
Run 800m
30 Alt. DB Snatch
Run 400m
20 Alt. DB Snatch
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
5 Push Ups
5 Squat Thrusts
20 Jumping Jacks
Specific Warm Up
If you are running, follow along to one of these two warm ups:
Indoor (standing in place)
Outdoor (room to travel)
Then, spend some time working on your dumbbell snatches and getting up to your weight for the day.
Workout of the Day
FOR TIME
Run 1600m*
Run 800m
30 Alt. DB Snatch
Run 400m
20 Alt. DB Snatch
Cardio Substitutions:
Rowing or Ski Erg - 2k, 1k, 500m
C2 Bike - 4k, 2k, 1k
Assault or Echo Bike - 3 miles, 1.5 miles, .75 miles
Anything else (power walking, stair climbing, elliptical, etc): 8min, 4min, 2min
Bad Weather/Stuck Indoors With No Equipment Option:
4 Rounds
1:00 Jump Rope or Jumping Jacks
1:00 Front Plank
1:00 Power Jumps*
*Can also sub in jump squats or air squats.
Cool Down
Hold the following stretches for 1-2min each:
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