WARMUP
EMOM x 10:00 MINUTES
MIN 1 – :20/:20 SA DB Arnold Press
MIN 2 – :20/:20 SA DB Front Squat
MIN 3 – :20/:20 SA DB Deadlift
MIN 4 – :40 Sit-Thrus
MIN 5 – :40 Hollow Hold
WORKOUT
“ELLEN”
3 rounds for time of:
20 burpees
21 dumbbell snatches (50/35)
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
AFTER PARTY
FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks
*L + R = 1 Rep. Option to perform both movements weighted.
(Score is Time)
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