Friday March 27th, 2020

Part A:
3 Rounds
15-12-9
DB or KB Snatch
Lateral over the DB/KB Burpee
Rest 4 mins between after completing each round of 15-12-9.

Part B:
3 Rounds
Max Duration Single Leg Lunge Hold, right leg forward
Rest :30
Max Duration Single Leg Lunge Hold, left leg forward
Rest 1:00

Four minutes is a lot of rest between rounds! So, go hard on each interval in Part A (15 of each movement, 12 of each movement, 9 of each movement, then rest. Repeat for a total of 3 rounds). Substitute an odd object (water jug, backpack, or whatever you’ve got) for the DB or KB. For Part B here’s a link to the Single Leg Lunge Hold demo.

Suggested Warm Up:
10 SPTs + 10 Around the Worlds
15 PVC Good Mornings
7 Burpees
8 Supermen holds
9 Hollow Rocks + 10 Pendulum Swings on back
10 Air Squats
3 Burpees
5 Supermans
10 Hollow Rocks
10 Lunges In-place
5 one-arm Russian KB swing (R & L)
3 one-arm KB Push Press (R & L)
3 KB/DB High Pulls (R)
3 KB/DB High Pulls (L)
3 KB/DB Snatch (R)
3 KB/DB Snatch (L)

Finish Up with:
Samson Stretch :30/each side
Child’s Pose :90 total
Thread the Needle (5 R, 5 L)

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