"UPS & DOWNS"

  • 1:00 Row Easy Pace
  • 0:30 Inchworm to Push Up
  • 0:30 Active Spiderman

 

  • 1:00 Row Moderate Pace
  • 0:30 Child’s Pose Walk Hands L and R
  • 0:30 Active Samson

 

  • 1:00 Row (Can athletes Row 200 Meter in 1:00?)
  • 0:30 PVC Pass Throughs
  • 0:30 PVC Around The World (0:15 counterclockwise 0:15 clockwise)

PART 1:
Every 2 Minutes x 5 Sets:

  • 3 Hang Power Snatches

    *Score = Heaviest Load

 

PART 2: "UPS & DOWNS"
10 Rounds For Time:

  • 200 Meter Row
  • 10-1 Double Dumbbell Box Step Overs ( 22.5/15) (60/50)


    *Score = Time it takes to complete the workout.

COOLDOWN 

MOBILITY

  • 1:00 Forearm Stretch

ACCESSORY

AMRAP10:

  • Echo Bike Calories (Or Ergo)

Starting on the 0:00 then on the 2:00:

  • 21 Wall Balls (9/6)