HIIT:
W.U. Coach instructed
Dynamic W.U: 1 round of
- KB Halos 25 L/25 R rotations each
- 25 x KB Swings
- TGU’s x 5 L/5 R
- 20 x Band Shoulder Opener’s
Strength/Skill: Hang Power Snatch
- Work through revision of movement quality
- Find loads to work with for workout
W.O.D 14 Min Clock
AMRAP of the following
- 6 x Hang Power Snatch
- 30 x Double Unders
*Every 2 rounds of work complete 300M Row
*Score is the total distance of rowing meters completed
1PM Lunch Bunch:
Warm up: 3 rounds
- :30 lateral jumps
- :30 air squats
- :30 plank
- :30 rest
W.O.D (any weighted object can be substituted for DB)
- 30 jumping lunges
- 30 2 ct Russian twists
- 30 Alt DB clean and jerk
1 min rest
- 30 jumping lunges
- 30 2 ct Russian twists
- 30 alt DB clean and jerk
- 30 squat jumps
2 min rest
- 30 jumping lunges
- 30 2 ct Russian twists
- 30 Alt DB clean and jerk
- 30 squat jumps
- 30 burpees
Core: 2 rounds
- 50 windshield wipers
- 25 plank to push up
Join Zoom Meeting https://us02web.zoom.us/j/84849167406?pwd=eFZ4RVBWV2oweVY5ZjFVNTNGdlpOZz09
Meeting ID: 848 4916 7406
Password: 044993
