Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds

– Into –
40 Seconds Echo Bike (Increasing Intensity Every 10 Seconds)
5 Single Dumbbell Deadlifts
5 Hang Dumbbell Power Snatches
5 Dumbbell Power Snatches
12 Burpees

WOD

5 Rounds for Reps

COMPETITIVE

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (50/35)
3) 1 Minute Burpees
4) 1 Minute Rest

PERFORMANCE

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (35/25 lbs)
3) 1 Minute Burpees
4) 1 Minute Rest

LIFESTYLE

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches
3) 1 Minute Elevated Burpees
4) 1 Minute Rest