03/10/22: Thursday

Today’s Workout

Warm Up

  • 400 m Jog
  • 10 Sumo Inchworm + Press Up to Down Dog
  • 10 Single Arm Deadlifts (Each)
  • 10 Single Arm Presses (Each)
  • 10 Squat Thrusts
  • 10 DB Snatches
  • 5 Burpees Over the DB
  • 2 x :10 Ring Support Hold (Top + Bottom)

Conditioning –“Burp-le Rain”
For Time

  • 800 m Run (1 km Row|Ski)
  • 15 Strict Ring Dips
  • 800 m Run
  • 15 Strict Ring Dips
  • 30 DB Hang Power Snatches (Alt. – rx: 40#|25#¬† crx: 50#+|35#+)
  • 800 m Run
  • 15 Strict Ring Dips
  • 30 DB Hang Power Snatches
  • 45 Burpees Over the DB

Accessory
3 Sets

  • 10 Tempo Single Arm Bent Row (Each arm – 31X1)