Warmup:
20 minutes easy:
10 calories
10 groiners
1 legged glute bridge x 5/leg
10 kb swings
WOD:
Every 4 minutes for 4 rounds:
15/12 calories
10 dumbbell thrusters
Cool Down:
5 minutes bike, ski or row
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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