Sunday
Warm-up
Warm-up
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Alt. Groiners
10 Box Step-Ups
5 Burpees
5/5 Single DB Sumo Deadlifts (5 in the right hand, 5 in the left)
20 Jumping Jacks
10 Alt. Groiners
10 Box Step-Ups
5 Burpees
5/5 Single DB Sumo Deadlifts (5 in the right hand, 5 in the left)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES
1000/800m Row
10 Box Crawl Overs (30/24)|(24/20)
30 Alt. DB Hang Power Snatch (50/35)|(35/20)
8 Up-Down Box Crawl Overs (30/24)|(24/20)
30 Sit-Ups
6 Up-Down DB Box Crawl Overs (30/24)|(24/20)*
1000/800m Row
10 Box Crawl Overs (30/24)|(24/20)
30 Alt. DB Hang Power Snatch (50/35)|(35/20)
8 Up-Down Box Crawl Overs (30/24)|(24/20)
30 Sit-Ups
6 Up-Down DB Box Crawl Overs (30/24)|(24/20)*
*Switch hands each time you cross the box. Perform DB Up-Down, place DB on box with same hand, crawl over box, grab DB in opposite hand and perform next rep.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
