Week 6-23-25
6/23
HYDRATE!!!
For time
Run 400m
20 alternating DB snatches 50#/35#
15 burpees
20 single arm DB thrusters
15 burpees
20 single arm DB hang clean and jerks
Row 50/40 cals or Echo Bike 40/30 cals
20 single arm DB hang clean and jerks
15 burpees
20 single arm DB thrusters
15 burpees
20 alternating DB snatches
Run 400m
+
Extra Credit
Banded bicep curl Max reps in 20 seconds
rest 10 seconds
x8 sets
Essentials
A. 5 rounds for time
50 jump rope
15 Russian Kb swings
20 ab mat sit-ups
+
B. 3 sets
25 Banded face pulls
Wtd FLR x 30-45 seconds
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