5:00 to move through as many rounds as possible of:
10 Single Leg Calf Raise (each side)
20 seconds of Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Deadbugs
Athletes Notes
3 sets
:30 Mixed Grip Carry each side (2×50/35 or Dual Backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Video
Workout Flow
:30 Carry with left arm overhead and right arm in farmer hold
:30 Carry with right arm overhead and left arm in farmer hold
-rest 2:00-
:30 Carry with left arm overhead and right arm in farmer hold
:30 Carry with right arm overhead and left arm in farmer hold
-rest 2:00-
:30 Carry with left arm overhead and right arm in farmer hold
:30 Carry with right arm overhead and left arm in farmer hold
Scaling
Lower DB weight to 35/25 or as needed.
For Time
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
30 V Ups
200 Double Unders or Penguin Hops
30 V Ups
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
Athletes Notes
Demo Videos
Workout Flow
As quickly as possible, complete
20 DB Snatch
30 V Ups
200 Double Unders
30 V Ups
20 DB Snatch
Scaling
For Time
20 alt Dumbbell Snatch (35/25) or Backpack Ground to Overhead
30 Tuck Ups
200 Single Unders or Line Hops
30 Tuck Ups
20 alt Dumbbell Snatch (35/25) or Backpack Ground to Overhead