WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 9 MINUTES
MIN 1 - :50 WALKING LUNGES
MIN 2 - :50 GROUND PLATE TO OVERHEAD
MIN 3 - 10 TUCK-UPS + :20 PLANK
WORKOUT SPECIFIC WARM UP
EMOM X 9 MINUTES
MIN 1 - :30 ROW
MIN 2 - :20 ACTIVE HOLD + 5-10 KIP SWINGS
MIN 3 - 10 ALT. DB SNATCHES (BUILD TO WORKOUT WEIGHT).
WORKOUT
4 ROUNDS
EVERY 3:00
30/22 CAL ROW
10 TOES TO BAR
MAX ALTERNATING DB SNATCH IN REMAINING TIME.
-REST 1 MINUTES B/T SETS-
