Saturday
Warm-up
Run/Bike/Row
General Stretching
General Stretching
On an 8:00 clock:
P1 Rows, bikes or ski’s
P2 does 3 Inchworms + 1 push-up
6 Samson Lunges
9 Wall-Ball Shots
DB Snatch Review and
1 Set:
5 DB Snatches/arm (light)
8 Alternating DB Snatches (light)
8 Alternating DB Snatches (workout weight)
Sit-Up/Wall-Ball review
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 w/a partner
50 Calories (any machine)
50 Dumbbell Snatches (#35/50lb)
50 Sit-Ups
50 Wall-Ball’s (#14/20)
One partner works at a time while the other rests. Athlete should do at least 10 unbroken reps in each movement before switching.
