1 set:1:00 bike10 alternating Samson stretch10 alternating plank reach throughs20 DB toe taps1 set:1:00 bike10 down dog + push-ups10 alternating DB deadlifts10 jump in place1 set:1:00 bike10 front-to-back leg swings/side10 DB shoulder press/side10 DB jump-overs
TURKISH GET-UP | 8:00
PROGRESSIONFOCUS
3 reverse lunges/armStep back into a lunge while pushing up on the DB.
3 kneeling windmills/armFrom the bottom of an overhead lunge, reach forward to the floor and then return to the kneeling position.
3 kneeling sit-throughs/armFrom the bottom of the kneeling windmill, shoot the leg through and sit to the hip.
2 Turkish get-ups/armFrom the floor, sit up laterally onto the elbow and hand. Then, sit the leg back and stand into the overhead lunge.
Pre-workout:Accumulate:10 Turkish getups/arm- Use a light-to-moderate load.
DB POWER SNATCH | 4:00
10 DB lower to above the knee + standHips imitating back, flat back, and flat feet.
10 DB lower to above the knee + shrugsHips opening fully, shoulders shrugging.
10 DB hang sumo deadlift high pullsHips opening, solid midline, elbow above the DB.
10 DB hang power snatchesHips opening, keep DB close to the body, punch to the overhead position.
- RX -3 rounds for time:18-calorie bike21 alternating single-arm DB hang power snatches (25/35 lbs)24 lateral DB jump-overs
- INTERMEDIATE -Same as Rx'd
- BEGINNER -3 rounds for time:12-calorie bike21 alternating single-arm DB hang power snatches (15/25 lbs)15 lateral DB jump-overs
Use a single dumbbell.
3 sets::30 band pull-a-parts:30 child's pose stretch