Shoulder and hip warm-up
2 sets::20 arm circles forward:20 arm circles backward10 PVC pass-throughs5 elbow-to-insteps, left5 elbow-to-insteps, rightDynamic warm-up 3 sets::20 plate hops:10 rest:20 counterbalance plate squats:10 rest:20 burpees to a target (12/12 in):10 rest
- RX -For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (125/185 lb)
- INTERMEDIATE -For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (95/135 lb)
- BEGINNER -For time:10-8-6-4-2Lateral burpees over the bar5-4-3-2-1Hang power snatches (35/45 lb)
- MASTERS 55+ -For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (75/115 lb)
1 set:1:00 couch stretch/leg1:00 banded shoulder stretch/arm
For time:15-12-9-6-3Lateral burpees over the DB10-8-6-4-2Alternating DB squat snatches (35/50 lb)
For time:200-meter run400-meter sled drag (25/45 lb)200-meter run400-meter sled push200-meter run
- Plan to complete this workout in 20 minutes or less.- Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. - For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!