Thursday, August 29th 2024

WARM UP – rower

24/18 cal row

MOVEMENT/MOBILITY – 1 DB

8/8 DB upright rows

8 DB DLs

8 DB Snatches

:30 prone scorpions / side

10 reverse snow angels

:30 90/90 hip stretch / side

1:00 seated forward fold

:30 overhead tricep/lat stretch on rig / side

6 Burpees over Erg

10 Kip Swings

6 Alt. Toes to Bar or Air

4 T2B or Straight Leg Raises

SWEAT DAY!!!

In Teams of 2

1 works/1 rests

150 Cal Row

150 Alt. DB Snatches (50/35)

150 T2B

150 Burpees over the Erg

or (if up for the challenge)

Solo

100 Cal Row

100 Alt. DB Snatches (50/35)

100 T2B

100 Burpees over the Erg (you are allowed to step over erg, jump is not required)

Notes –

Steady on the row and DB, this workout will come down to T2B and Burpees. Break up T2B early and often.