A. Thermo
Move Through…
-2min AirBike @ easy pace
-1min Row @ wko pace + 10-12s
-2min AirBike @ easy pace
-1min Row @ wko pace + 6-8s
-2min AirBike @ easy pace
B. Mobility
3 Rounds, for Quality
-30s Chest Stretch
-10 Boot Strappers
-30s Elevated Cat Pose
-10 Tabletop Glute Bridges
C. Movement Prep
Move Through…
-Scap Pull-Ups (2 x 6)
-Alternating Dumbbell Snatch, 35/20lbs (2 x 6)
-Bar Beat Kips with Lat Activation (2 x 6)
-Alternating Dumbbell Snatch, 50/35lbs (2 x 6)
*practicing technique & timing
-Ring Row with 3s Pause at Top (2 x 3)
D. Rehearsal
2 Rounds @ wko pace
-10/8 Calorie Row
-8 Alternating Dumbbell Snatch 50/35lbs
-6 Chest-to-Bar Pull-Ups
–Rest 30s–
(Rest 5-7min & Go!)
E. Test
“Ladder Golf”
*you MAY NOT work ahead
*if you make fail to make the window, your score is total completed REPS
Every 3 Minutes x 3 Sets
-20/16 Calorie Row
-16 Alternating Dumbbell Snatch 50/35lbs
-12 Chest-to-Bar Pull-Ups
…
Every 3 Minutes x 3 Sets
-20/16 Calorie Row
-16 Alternating Dumbbell Snatch 50/35lbs
-12 Bar Muscle-Up
(If you make it to set number 6, your time is the score of only the sixth round)
F. Flush
AirBike 5min @ recovery pace
G. Mobility
Accumulate…
-2min Seated Biceps Stretch
-2min Foam Roll Back
-2min Supine Hamstring Stretch / leg
-2min Foam Foll Lats
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