WARM UP

Tabata (20 sec ON / 10 sec OFF x 8)
Hollow body holds


CONDITIONING

100 flutter kicks
80 kettle bell swings
100 flutter kicks
60 push ups
100 flutter kicks
40 goblet squats
100 flutter kicks
20 dumbbell thrusters
 

Posted
AuthorDan Shrum

WARM UP

21-15-9
Step back lunges
30 seconds hand plank

CONDITIONING - Partner WOD

20 lateral hop over partner
60 burpee
20 lateral hop over partner
60 jumping lunges
20 lateral hop over partner
60 burpee
20 lateral hop over partner
For time



 

Posted
AuthorDan Shrum

WARM UP

Tabata  (20 sec ON / 10 sec OFF x 8)
   Hand plank

CONDITIONING

40 lumping jacks
30 dumbbell snatch
30 single arm overhead walking lunges - LEFT
30 single arm overhead walking lunges - RIGHT
40 jumping jacks
20 dumbbell snatch
20 single arm overhead walking lunges - LEFT
20 single arm overhead walking lunges - RIGHT
40 lumping jacks
10 dumbbell snatch
10 single arm overhead walking lunges - LEFT
10 single arm overhead walking lunges - RIGHT

Posted
AuthorDan Shrum

20min amrap

10 Db Snatch Altenating
10 Single Arm Dumbbell Push Press left
10 Single Arm Dumbbell Push Press Right
20 mountain Climbers
40 Air Squats

Posted
AuthorDan Shrum

5 Rounds

20 Pillar To Plank 2 per side
30 Second Side Plank R
30 Second Side Plank L
20 kb swings

Posted
AuthorDan Shrum