WARM-UP 1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 1 set: 50 mountain climbers 10 Samson stretches 10 reps plate squat therapy 10 Burpees 10 Shoulder Press (light DBs) 1 set: 100-m jog 5 dumbbell front squat (light DBs 5 Dumbbell Push Press 5 Dumbbell Thruster 3 sets: 3 burpees 3 Dumbbell Snatch 3 DB thrusters – Rest 1:00 between sets. NOTES
RX / Intermediate 3 rounds for time: 20 Burpees 21 Dumbbell Snatch (35/50 lb) 12 Dumbbell Thruster (35/50 lb) BEGINNER 2 rounds: 50 Dumbbell Thruster (35/45 lb) 50 Kettlebell Swing (26/35 lb) Stimulus & Goals
SKILL WORK 3 sets: 4 KB Turkish Get-up / arm 8 KB windmills/arm Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Ellen Workout 2: 15 min 3 sets: 7 Deadlift – Building to your heaviest set of 7. NOTES
Workout 3: 15 min 3 sets: 12 tempo Romanian deadlift NOTES
Stretching: 10 min 1 set: 1:00 Banded Shoulder Stretch / Side 1:00 pigeon pose / side
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May 2024
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