Warm Up and Mobility
Limited Equipment
2 Sets:
4 Minutes to Complete
400m Sprint
4 Minutes to Complete
Accumulate 90 sec Hollow Hold
4 Minutes to Complete
20 Heavy DB Snatch – alt
4 Minutes to Complete
Accumulate 90 sec HS Hold or Walk Practice
*No rest bwtn sections/sets*
Workout flow is 4 minutes to complete 400m Sprint, rest
remaining time. Then 4 min to accumulate 2 minute hollow hold.
After finishing the 4 minutes of complete 2 min HS Walk Practice,
the next set begins
Sprint is 90 – 100%, Push the pace and scale if taking over 2 minutes
DB Snatch should be a challenging weight, test yourself!
No Equipment
2 Sets:
4 Minutes to Complete
400m Sprint
4 Minutes to Complete
Accumulate 2 minute Hollow Hold
4 Minutes to Complete
40 – 50 Push ups
4 Minutes to Complete
Accumulate 2 min of HS Walk Practice
*No rest bwtn sections/sets*