Sunday
Warm-up
Warm-up
3 SETS (ON AN 8:00 RUNNING CLOCK)
12 Alt. Groiners
10/10 DB Upright Rows
8 Lunge + Lunge + Squat (Narrow)
6 Up-Downs
12 Alt. Groiners
10/10 DB Upright Rows
8 Lunge + Lunge + Squat (Narrow)
6 Up-Downs
Strength
Metcon
3 SETS FOR QUALITY
8/8 Bulgarian Split Squats*
15 Heel Elevated Narrow Squats
8/8 Bulgarian Split Squats*
15 Heel Elevated Narrow Squats
-Rest as needed b/t Sets-
*Weighted optional.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS*
AMRAP x 5 MINUTES
12 DBL DB Hang Muscle Snatch (35/20)|(20/15)
6 DB Up-Downs
12 Walking DB Suitcase Lunges
AMRAP x 5 MINUTES
12 DBL DB Hang Muscle Snatch (35/20)|(20/15)
6 DB Up-Downs
12 Walking DB Suitcase Lunges
-Rest 1:00 b/t Sets-
*Pick up where you left off each set.
(Score is Rounds + Reps)
DB KG: (15/10)|(10/7.5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
12 DBL DB Hang Muscle Snatch (35/20)|(20/15)
6 DB Up-Downs
12 Walking DB Suitcase Lunges
*Partner 1 Works while Partner 2 Rests. Partners alternate ONLY every movement. For example: P1 performs the Snatch, P2 Performs the Lunges, P1 Performs the Up-Downs, P2 Performs the Snatch, etc.
(Score is Rounds + Reps)
DB KG: (15/10)|(10/7.5)
