Primarily Outdoors
Please do not park in the lot
Warm-Up
½ Alternating Tabata
Single Unders
Air Squats
½ Alternating Tabata
Double unders
Goblet Squats
KB Snatch work
-5 Russian Swings
-5 Russian swings with pull in and push out
-5 Swing Pull and Punch
Mobility
Calf Rolling
Shoulder mash
Strength
EMOM15*
1. 10 Single Arm Floor Press (hold bridge)**
2. 10 Bent-Over Row
3. 10 Pull-Overs
*Use a med ball for upper back support
**Split reps between Arms
WOD
Tabata
8 Rounds
20s Work|10s Rest
1:00 Rest b/t Movements
1. Double Unders
2. Goblet Squats 1.5|1
3. Sit-ups
4. Kettlebell Snatch*
4 Separate Scores- Lowest number of reps for all 8 intervals
*Switch arms during the 10s rest.
**Coach – teach the kb snatch. For those who cannot master it, have them use a db for the workout. KB snatches are from the hang, if using a DB take it from the floor