2 Rounds
30 Single Arm DB Hang Power Snatches (15R/15L)
30 Single Arm DB Push Press (15R/15L)
1,000m Row
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
5 Burpees
25 Jumping Jacks (:30 Cardio)
Specific Warm Up
In small increments, be sure to test both of your dumbbell movements (Hang Power Snatches and Push Presses) before the workout starts. Remember that these are NOT alternating, so all 15 must be done on the right first, then 15 on the left.
The Rowing might be one of several options, so be sure to choose the one that works for you and heat it up!
Workout of the Day
2 Rounds
30 Single Arm DB Hang Power Snatches (15R/15L)
30 Single Arm DB Push Press (15R/15L)
1,000m Row*
*If you don’t have a rower pick any of the following options:
4min bike
2000m Concept 2 Bike Erg
1000m Ski Erg
4min run
800m Run (only choose this option if you did NOT run yesterday or if you know for a fact that you are conditioned to have two running sessions in a row without risk of injury)
50 - 100 Sumo Deadlift High Pulls with PVC or MAXIMUM of 50 total pounds of weight.
4min of any cardio you like!
Accessory Work
3-5 Rounds
:30 Side Plank
:30 Side Plank
1:00 Glute Bridge March
*1:00 REST*
Cool Down
Hold the following stretches for 1-2min each:
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