Prep:
3 Sets:
8/arm Single Arm DB Press
5/side Knee Hug to Reverse Lunge w/ Reach
Fitness:
A. DB Single Arm Overhead Walking Lunge
12 alternating reps (6 Right side / 6 Left Side)
every 90 sec x 4 sets
(starting moderate and building each set)
B. Front Squat
4 reps @ 32X1 every 2min x4 sets
Tough weight across with perfect tempo.
C. AMRAPs
AMRAP8
10 cal Row
8 DB Step Ups 50/35 24/20 (one DB)
rest 2min
AMRAP8
10 alt DB Power Snatch 50/35
10 Box Jump Step Down 24/20
Essentials
A. DB Single Arm Overhead Walking Lunge
8-10 alternating reps (4-5 Right side / 4-5 Left Side)
every 90 sec x 4 sets
Moderate weight across
B. Front Squat
4 reps @ 32X1 every 2min x4 sets
Tough weight across with perfect tempo.
C. AMRAPs
AMRAP8
10 cal Row
8 DB Step Ups 35/20 20/16 (one DB)
rest 2min
AMRAP8
10 alt DB Power Snatch 35/20
10 Box Jump Step Down 20/16