4.15.2016

Warm Up

2 Rounds of:

  • Walking Lunge x 1 length
  • Scap Push Up x 10
  • Burpee Broad Jump x 1 length
  • Scap Pull Up x 10

Workout of the Day

A.

Every minute, for 18 minutes:

  • Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
  • Minute 2 – Single-Leg Deadlift x 4-6 reps each leg @ 2011
  • Minute 3 – Seated Strict Press x 6-8 reps @ 2011 (barbell, kb, or db)

B. Complete 30 Strict Pull Ups

-use assistance if needed. time cap 5 minutes.

C. For time:

  • KB Snatch x 100 (53/35)
  • EMOM perform 5 Burpees

-workout starts with 5 Burpees.  If you are not proficient with the KB Snatch, then you may use a DB or perform Single Arm KBS.

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