TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

EMOM 12
Station 1 – 15/12 Calorie Row
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings

15/12 Calorie Light Bike + 1 Rope Climb
15/12 Calorie Light/Moderate Bike + 8 Alternating DB Snatches (slightly heavier than earlier)
15/12 Calorie Moderate/Hard Bike + 1 Rope Climb + 4 DB Snatches (slightly heavier than last)

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the dumbbell:

1 Round, at low intensity (walk-through pace).
1 Rope Climb
4 Alternating DB Snatches
12/8 cal Row

Rest 1:00-2:00

1 Round, now at workout pace:
1 Rope Climb
4 Alternating DB Snatches
12/8 cal Row
1 Rope Climb

CONDITIONING 10.30

“Rope a Dope”

10 Rounds:
1 Rope Climb
8 Alternating DB Snatches #20/15
25/18 cal Row

CONDITIONING 13.30

“Rope a Dope”

Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches #30/22.5
300 Double-Unders
15 Rope Climbs (15′)