Workout of the Day

FOR QUALITY
15-12-12-10-10*
Supinated Barbell Bent Over Rows

*Start moderate and end moderate-heavy.

(No Measure)

Movements:

Row

3 SETS
30 Alt. DB Snatch (50/35)|(35/20)
20 DB Hang Cleans
10 DB Shoulder to OH

-Rest 1:30 b/t Sets-

(Score is Time)

Movements:

Clean | Dumbbell Snatch | Snatch

At Home

Full Length Video: https://vimeo.com/463465010/c11acdd75e

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

AMRAP x 6 MINUTES
6 Burpee w/ Extra Push-Up
12 Walking Lunges
24 Double Unders

(Score is Rounds + Reps)

Movements:

Burpee | Jump Rope (Double Unders) | Push Up | Walking Lunge

EMOM x 24 MINUTES
MIN 1 – :45 Jumping Lunges
MIN 2 – :45 Mountain Climbers
MIN 3 – :45 Cardio Choice
MIN 4 – :20 / :20 Side Plank
MIN 5 – :45 Up-Down + Side Shuffle*
MIN 6 – Rest

*Up-Down + Side Shuffle = 3 steps out + 3 steps back

(No Measure)

Movements:

Walking Lunge