Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Cross Body Shoulder Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Band Pull Apart X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Single Db High Pulls X 10 Reps per Side
Single Db Hang Snatches X 10 Reps per Side
Sit-Ups X 10
Deadhang X 30 Seconds
Scap Pull-Ups X 10 Reps
Hanging Leg Raises X 10 Reps
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
WOD
3 Rounds
2 Minutes AMRAP / 2 Minute Rest
COMPETITIVE
10 Single Dumbbell Hang Snatch (35/25)
10 Hanging Leg Raises
PERFORMANCE
10 Single Dumbbell Hang Snatch (25/15)
10 Hanging Leg Raises or Knee Raises
LIFESTYLE
10 Single Dumbbell Hang Snatch
10 Hanging Knee Raises or Lying Knee Tucks
Stimulus: This Is High Intensity Intervals, You Should Have Your Equipment Set Up Close Together So You Can Hustle From One Movement to the Next.