Saturday – July 25

In Teams of 2 (1 working / 1 resting)

2 Rounds 

50/40 Cal Row 

50 Alternating DB Snatch 

50 Burpee Box Jump Overs 

50 DB Lunges 

50 Push Press (115/75)

*Athletes will work, max effort for 30 seconds, then there will be a 10 second transition, then the other athlete will work max effort for 30 seconds until workout is complete

*If done solo, simply work for the first 30 seconds of every minute until all work is complete (cutting reps in half)

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Everything here is meant to be able to be done for 30 seconds, the Push Press being the exception. That is ok. Work hard for 30 seconds, cheer your partner on for 30 seconds. Feed off each other and have some fun.

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SUGGESTED WARM UP

  1. 10 Step Ups + 5 Good Mornings + 10 Cal Row – 2x
  2. Stretch and mobilize low back/hamstrings
  3. 10 DB Snatch High Pulls + 5 Burpees + 10 Box Jumps – 2x
  4. Stretch / Mobilize quads/calves
  5. 5 Cal Row + 6 Alternating DB Snatch + 5 Burpee Box Jump Overs + 6 Alternating DB Lunges + 5 Push Press (60-70% workout weight)

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