Warm Up
3 Rounds
3 Plank to Squat
6 Alt T Push ups
12 Squats
Met Con
Prep:
1x 6 Dolphin Push Ups + 6 Step Ups
1x 3 Push Ups +6 Box Jumps+ 6 Alt DB Snatch (light)
1x 3 Ring Push Ups* + 6 Alt DB Snatch (working weight)
1x 2 Burpee Box Jump Overs
3 Rounds
AMRAP 3 Minutes
5 Burpee Box Jump Overs** (24/20)
10 Alt DB Snatch(M:70/55/40 W: 50/35/25)
Rest 3 Minutes
AMRAP 3 Minutes
Row 15/12 Cals
10 Ring Push Ups
Rest 3 Minutes
Mobility
Band Hamstring Series
*Use scaling option to be done in workout
** Both feet must land on box, full extension not required
