February 23, 2023

Group Warm-up (3 RDs)

    • 20 Dynamic Squats
    • 20 Fling Jacks
    • 20 Butt Kickers
    • 20 Stiff Leg March (10/10)
    • 20 Band Pull A-parts
    • 10 Alt Bird Dog Planks (5/5)

 Pre-Game (5 RDs)

    • 5 Gorilla Rows (5/5)
    • 10 Dbl KB Deadlifts
    • Farmer’s Carry <—>
  • Use 1 pair of KB for all movements.

Workout E3MOM

Every 3 min x 7 rounds

    • 30 sec OH Hold (R)
    • 30 sec OH Hold (L)
    • 5 DB/KB Snatch (R)
    • 5 DB/KB Snatch (L)
    • Jump Rope/ Bike/ Row  w/ remaining time.
  • Use the same weight of OH hold & snatches.

 

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