1.) With a 60 minute running clock
:00-:10 Snatch warm up sequence from squat position with bar set just behind knee. 10 Triple Extension, 10 Power Snatch, 10 Snatch, 10 Overhead Squats & 10 Duck Walks
:10-:25 Quad Smash
:25-:35 100m Shuttle(10m)/10 Burpees/1 Rope Climb
:35-:50 Thoracic Spine Smashing/Lat Smashing
:50-1:00 10 Rings to hips/25 DU’s/10 Ring Dips
2.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
3.) 30 minutes mobility
4.) 7:45pm WORKOUT 15.4
:00-:10 Snatch warm up sequence from squat position with bar set just behind knee. 10 Triple Extension, 10 Power Snatch, 10 Snatch, 10 Overhead Squats & 10 Duck Walks
:10-:25 Quad Smash
:25-:35 100m Shuttle(10m)/10 Burpees/1 Rope Climb
:35-:50 Thoracic Spine Smashing/Lat Smashing
:50-1:00 10 Rings to hips/25 DU’s/10 Ring Dips
2.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
3.) 30 minutes mobility
4.) 7:45pm WORKOUT 15.4
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Robin Mueller
Done.
10
4
I left egg cartons on top of the water bottle machie for you
I grabbed em! Thank you :)
I grabbed em! Thank you :)
I left egg cartons on top of the water bottle machie for you