Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Plank to Squat
6 Jump Squats
Prep:
1×3-5 Kip Swings + 6 Alt DB Snatch (light)
1×3-5 Kip Swings + 6 Step Ups
1x 6 Alt DB Snatch (working weight) + 3 Burpees + 6 Box Jumps
Met Con
EMOM 32 (8 Rounds each)
A) 3/6/9 Pull Ups
B) 12 Alt DB Snatch (M:70/50/40, W:50/35/25/20)
C) 6 Burpee Box Jump Overs
D) 6 V-Ups + 12 Hollow Rocks
Mobility
1 Min Band OH stretch/side
Reminder:
Due to Pepco repairs, H St is closed for 6am/7am/8am Monday, 7/30 and Tuesday, 7/31.
Classes are on for noon onwards both days.
