WARM-UP:
3 rounds:
50m right arm farmers carry
50m left arm farmers carry
5 plank walk outs
8 right arm dumbbell muscle snatch
8 left arm dumbbell muscle snatch
———
3 rounds:
10 walking lunges
12 goblet lateral monster walks (R/L)
15 PVC or Broomstick Good Mornings – High speed
———
:30/:30 couch stretch
:30/:30 Hamstring Stretch on Ground
:30/:30 Pec Stretch on Ground
2 rounds:
3 single arm front squat, right side
3 single arm front squat, left side
5 push ups
3 single arm shoulder to overhead, right side
3 single arm shoulder to overhead, left side
HOME GYM:
4 rounds of
4:00 amrap, 2:00 rest
7 single arm front squat, right side
7 single arm front squat, left side
14 push ups
7 single arm shoulder to overhead, right side
7 single arm shoulder to overhead, left side
DB/KB/MB:
4 rounds of
4:00 amrap, 2:00 rest
7 single arm front squat, right side
7 single arm front squat, left side
14 push ups
7 single arm shoulder to overhead, right side
7 single arm shoulder to overhead, left side
BODY WEIGHT:
4 rounds of
4:00 amrap, 2:00 rest
7 single arm front squat, right side
7 single arm front squat, left side
14 push ups
7 single arm shoulder to overhead, right side
7 single arm shoulder to overhead, left side
