Warm-Up
AMRAP x 1 MINUTE
Up-Downs
into…
EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats
*Hold DB Across Chest
(No Measure)
Strength
ON A 10:00 RUNNING CLOCK…
5-5-5-5
DB Tempo Front Squats (21×1)*
(Score is Load)
* 2 seconds down, 1 second pause at bottom, 1 second explosive up
Workout
4 ROUNDS FOR MAX REPS
1:00 – DB Thrusters
1:00 – DB Bent Over Row
1:00 – Up-Downs
1:00 – Single DB Alt. Hang Snatch
-Rest 1:00 b/t Rounds-
(Score is Reps)
After Party on ZOOM app at 7am and 7pm
FOR RECOVERY
5:00 Flow Yoga or Stretching *
* Athlete Choice
(No Measure)
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