1 set:400-meter slow jog5 inchworms5 elbow-to-instep/leg2 sets::20 jumping jacks:20 mountain climbers:20 Superman arch-ups:20 up-downs:20 jumping squats:20 lateral burpees over a line
For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell
F: 35lb dumbbellM: 50lb dumbbell
Time cap: 15 minutes
- INTERMEDIATE -For time:21 DB snatches, arm 1 (20/35 lb)21 lateral burpees over the dumbbell21 DB snatches, arm 221 lateral burpees over the dumbbell15 DB snatches, arm 115 lateral burpees over the dumbbell15 DB snatches, arm 215 lateral burpees over the dumbbell9 DB snatches, arm 19 lateral burpees over the dumbbell9 DB snatches, arm 29 lateral burpees over the dumbbell- Time cap: 15 minutes
- BEGINNER -For time:15 DB snatches, arm 1 (15/25 lb)15 lateral burpees over the dumbbell15 DB snatches, arm 215 lateral burpees over the dumbbell12 DB snatches, arm 112 lateral burpees over the dumbbell12 DB snatches, arm 212 lateral burpees over the dumbbell9 DB snatches, arm 19 lateral burpees over the dumbbell9 DB snatches, arm 29 lateral burpees over the dumbbell- Time cap: 15 minutes
- MASTERS 55+ - For time:21 dumbbell snatches, arm 1 (20/35 lb)21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell- Time cap: 15 minutes
Post-workout3 sets::30 plank hold10-15 V-ups
Accumulate:1:00 foam roll upper back:30 pec stretch/side
Same as Rx'd, intermediate, or beginner
4 sets for load:15 weighted GHD hip extensions (25/45 lb)10 back-rack reverse lunges- Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.- Take the barbell out of a rack if you are able.