Snatch & Run

Warm Up: 30 Jumping Jacks 5 Inchworms Hip Mobility Drills & This

Then choose one of the following options: Option 1 >3 Months 6 Rounds of:

400 m Run/Row 20 KB SAS R 25/35 20 KB SAS L

Option 2 < 3 Months 4 Rounds of:

400 m Run/Row 20 KB SAS R 15/20 20 KB SAS L 15/20

Option 3 < 3 Weeks 4 Rounds of:

200 m Run/Row 10 DB SAS R 8/12 10 DB SAS L

Cool Down: Child's Pose Shoulder/Chest Stretches

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Reinforcing the floors...again...Guess we are all getting stronger!

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Warm-up: 200 m Run/Row 1:00 Plank 30 Glute Bridges Down Dog to Runner's Lunge & Twist Arm Circles Chest/Shoulder/Neck Mobility Complete the following for perfection. 20 Minute Cutoff: Option 1 > 3 Mon

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