TWO classes only- 9:30am and 12:00pm, Open Gym 10:30-12pm

Warm-up

Strength/Stability:

Every Minute on the Minute x 10min

1- Wall Walks x 2-4 reps

2- Dumbbell Walking Lunges* x 16 steps

*One in overhead position, one in front rack. Switch after 8 steps

Conditioning:

2 person team

1 person working at a time

No Rx today. Pick weights that allow you to maintain unbroken sets each round. Please do not drop or throw the dumbbells.

As Many Rounds and Reps as Possible in 12min of:

200m Run or 250/200m Row

8 Dumbbell Hang Power Cleans

Rest 1min then,

As Many Rounds and Reps as Possible in 8min of:

10 Alternating Dumbbell Snatches

10 Double Dumbbell Front Squats