Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
2 Sets of:
10 Scap Push Ups
10 Deck Squats
20 Banded Psoas March
10/10 Kneeling 1 arm press
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Min:
20 DB Snatch
20 DB Bench Press (Neutral Grip)
Run, or cardio porton, should never take longer than 2 min.
If you only have one DB perform 10 DB snatch/side and 20 DB Bench Press/side.
Perform DB bench as a floor press or on a box or bench.
Metcon (No Measure)
40 Sec Wall Sit w/ arm wall slides
10 Banded Air Squat @ 55X0