4.16.2019
Warm up:
| 3 sets: |
| 1:00 Yoga Flow push up |
| 30sec Kettlebell bottoms up press Left |
| 30sec Kettlebell bottoms up press Right |
| 1:00 Pause squat jump (3sec at bottom) |
| 30sec Lateral opener on Rig (Left) |
| 30sec Lateral opener on Rig (Right) |
Strength:
| [15:00] |
| Dumbbell Bench press |
| 5×8 |
| (across) |
Conditioning:
| AMRAP 15:00 |
| 10 Alternating DB snatch (50/35) |
| 10 Box Jump (24/20) |
| 15 Burpees |
| Rx + : |
| AMRAP 15:00 |
| 5 Kettlebell snatch Left |
| 5 Kettlebell snatch Right |
| 10 Box Jump (30/24) |
| 15 Burpees |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Pec/Deltoid smash |
| 2. Plantar surface smash |