JACK SPARROW

WARM UP 

AMRAP3:

  • 5 Calorie Row
  • 5 Frog Hops
  • 10 Bodyweight Reverse Lunges

 

  • 0:30 Push Up to Downdog
  • 0:30 Active Spiderman
  • 0:30 Active Samson
  • 0:30 Alternating Side Lunge

MOBILITY

  • 1:00 Banded Shoulder Distraction (L/R)

For Time:

  • 100/80 Calorie Row
  • 50 Dumbbell Hang Power Snatches (22.5/15])
  • 30 Dumbbell-Facing Burpees

    Directly Into..

  • 42m Single Dumbbell Overhead Walking Lunges (50/35)
    *Completed in 6x7m Increments

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Pike Stretch
  • 1:00 Pigeon Pose (L/R)
  • 1:00 Child’s Pose w/ Reach Through (L/R)

Accessory

For Quality:
50-40-30

  • Banded Good Mornings
  • Alternating Reverse Lunges
  • Abmat Sit-Ups