WORKOUT OF THE DAY – SATURDAY 6/29/19

Warm Up

  • 30 Seconds Each:
    • Single Dumbbell Russian Swing
    • Jumping Jacks
    • Sit-ups
    • Single Dumbbell Push Press (Right)
    • Lateral Hops Over Dumbbell
    • Hollow Rocks
    • Single Dumbbell Push Press (Left)
    • Forward & Back Hops Over Dumbbell
    • Arch Ups

Mobility

Movement Prep: TOES TO BAR

10 Scap Pull-ups
10 Kip Swings
5 Knees Up
5 Knees to Chest
3 Toes to Bar

Movement Substitutions:

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Chest

Movement Prep: DUMBBELL SNATCHES

*Right Arm, Then Left with Lighter Weight: *
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Presses
3 Dumbbell Snatches

Practice Rounds

Round 1

100 Meter Run
6 Toes to Bar
6 Dumbbell Snatches

*Build to Workout Weight *

Round 2

100 Meter Run
6 Toes to Bar
6 Dumbbell Snatches

“Shake Weight”

3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)