Warm Up
3 rounds
50’ duck walk
10 PVC pass through/figure eights
15 squats (5 narrow/5 normal/5 wide)
20 plate jumps
Strength:
20 min EMOM
1 snatch
Workout:
3 min row or ski for calories
2 min shoulder to overhead 95/65
1 min burpees over the bar
Score is total calories and reps added together
T1: modify weights or movements as needed
T2: as written
T3: 70/50+calories on rower and first 15 reps of shoulder to ovhd done unbroken
Durability Work
3x
15 lateral raises palms forward+:15 hold
15 lateral raises palms down+:15 hold
Rest :30
Use dumbbells or change plates
3 sets
10 chest fly+15 wide hand push ups(no more than 3 fast sets on push ups)