Warm-up
1 evolving round with 1 DB:
9 up-downs
7 air squats
5e strict press
9 up downs with DB on L
7 close stance air squats
5e push press
9 up-downs with DB on R
7 wide stance air squats
5e DB snatches
Strength
Back Squat (3-2-1-3-2-1)
Back Squat Wave
3-2-1 x 2
Burn Strength
Burn: Metcon (Weight)
4 sets of 8 (each leg):
SA KB Front Rack Step-ups
One KB in the front rack
position, opposite leg is
working.
Focus on not jumping off the back
leg, stepping all the way up, and
lowering back down to a :03 count.
Workout
Metcon (Time)
8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs (50/35)|(35/20)
10 DB Goblet Squats
12 Alt. DB Snatch
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Samson Stretch (R)
3:00 Saddle Pose
1:00 Samson Stretch (L)
