(Compare to March 11)
Warm up:
400 m Run/Row
5 Lunge Twists (R + L = 1)
10 Arm Swings (Forward) R + L
10 Arm Swings (Backwards) R + L
Then warm up sets (Right and Left sides) of SAS (Single Arm Snatch) *use light weights, practice safe form, and find AHAP
3 X 3 X 3
Main Set:
3 X 3 X 3 X 3 X 3 AHAP SAS
After each set (3 reps R and 3 reps L) Complete one burnout set of Lunge Switches
Rest 3-5 minutes before beginning another set of SAS.
*Experiment with DBs, KBs, and Barbells
*In lieu of lunge switches, step back lunges may be completed
Cool Down:
Shoulder/Chest Stretches
3 Sets of 30 Seconds each side of lower back and piriformis stretches
QL Stretch
Child's Pose
Post weights achieved per side and number of lunge switches completed, per round, to comments.
