July 21, 2023 – Fitness

Warm Up

Three sets of:
Box Step Up x 10 reps
Kettlebell Farmer’s Carry x 100ft

Two sets of:
Prone Plank x 60 seconds
Double Kettlebell Sumo Deadlift x 10 reps

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees Box Jump-Overs
10 Alternating Single-Arm Dumbbell Snatches

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.