WARM-UP
2:00 CARDIO CHOICE
2 SETS (10:00 TIME CAP)
8 PVC PASS THROUGH + LUNGE
8 PUSH-UPS TO PIKE
8 CAT COWS
INTO…
2 SETS
8 PVC OVERHEAD SQUATS
8 UP-DOWN TO PIKE
8 RING ROWS
STRENGTH
3X7
TEMPO OVERHEAD SQUAT @ 70% OF 3REP HEAVY ((3111)
(SCORE IS WEIGHT)
WORKOUT
3 ROUNDS FOR TIME
20 ALT. DB HANG SNATCH (50/35)(35/20)
40 DU’S
(24/20)
20 ALT. SINGLE DB OH LUNGE*
*SWITCH AFTER 10 REPS.
(SCORE IS TIME)