Monday
Warm-up
Warm-up
2 SETS (10:00 CAP)
8 PVC Pass Through + Lunge
8 Push-Up to Pike
8 Cat Cows
8 PVC Pass Through + Lunge
8 Push-Up to Pike
8 Cat Cows
Into..
2 SETS
8 PVC Overhead Squats
8 Up-Downs
8 Ring Rows
Strength
Overhead Squat (3×5-7)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).
(Score is Time)
KG DB: (22.5/15)|(15/10)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)