WARMUP
ON OWN (anytime you get in
Bike or Row for 4 min
Bike or Row for 4 min
Group Line up in 3s:
down/back: high kicks, side lunges, forward monster walks, backwards monsters walks,
Snatch Work
15 min of work:
5 X 3 Hang Pull + Hang Snatch (slight increase of weight each set)
3 X 1 Sq Snatch
5 X 3 Hang Pull + Hang Snatch (slight increase of weight each set)
3 X 1 Sq Snatch
2,000 Meter Row
2,000 meter row for time
Karen
For Time:
150 Wallball shots (rx 20/14, sc 14/10)
150 Wallball shots (rx 20/14, sc 14/10)
SIT UPS
100 Sit ups for TIME
