Warm-up
200M Jog
Samson Stretch
10 Downward/Upward Dog Transitions
10 Scorpions
10 Plank Walk-outs to a push-up
10 Glute Bridges
10 Reverse Lunges/side
Pec Stretch on Rig
Review Rear Foot Elevated Split Squats
Strength and Skill
Every 3:00 for 15:00 (5 Sets):
8 Rear Foot Elevated Weighted Split Squats (Per Leg)*
* All 5 sets should be challenging working sets. Hold kettlebell or dumbbell in each hand.
Rear Foot Elevated Split Squats (5×8)
Rear Foot Elevated Split Squats
Scoring: Load
FITNESS and PERFORMANCE 20201022
4 Rounds for Time with a 16 Minute Cap:
20 Push-ups
20 Single Arm Alternating Dumbbell Snatch (50/35#)
200M Run
Scoring: Time
At Home Workout
4 Rounds for Time with a 16 Minute Cap:
20 Push-ups
20 Single Arm Alternating Dumbbell Snatch (50/35#)
200M Run
Scoring: Time
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