Warm Up and Mobility
Limited Equipment
5 Sets: New set every 2 minutes
3 DB Hang Power Snatch R
3 DB Overhead Squats R
3 DB Hang Power Snatch L
3 DB Overhead Squats L
*Build to heaviest possible DB or Practice form with lighter weight*
5 Sets:
New set every 2 minutes
10 Alternating Hang DB Snatch
50 Double Unders
Max Front Squats or Max Wall Sit
– If using a barbell, choose a weight you can maintain 3 reps unbroken
– If completing Wall Sit, Shoulders and Hips against the wall, sitting at parallel
No Equipment
5 Sets: New set every 2 minutes
5 Wall Squats (slow)
30 sec Plank Hold
5 Sets:
New set every 2 minutes
10 Burpees
50 Line Hops
Max Wall Sit