WARM-UP in 8 min:
500 m Row, then 1x10ea
1. Leg Swing
2. Supine Scorpion then Prone Scorpion
3. V-Roll
4. Grasshopper
5. Planche Push Up+WalkOut+Sun Sal.
6. Sumo Squat Touch Down
Back Squat: 12, 10, 8, 6, 4
Step Ups: 10 ea leg x 4
Deadlift: 10 x 4
Romanian Deadlift: 10 x 3
Seated Calf Raise: 4 x 12
Open Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
