Fitness Friday 8/11/23

The Mobility

Banded Lat Stretch (1/2 Kneeling)

Scapular Mobility (Foam Roll & Lax Smash)

The Warmup

3:00

Down Ups

Side to Side Rock

Air Squats

Then 7:00

Light -->Wod Weight Dumbbell Hang Power Snatch (DB HPS)

Squat Jumps

Scapular Pull-Ups

Burpee

Tap Swings ->Tap Swing Pulls-->Pull-Ups

‍

The Met-con

As Many Rounds/Repetitions As Possible in 15:00

Dumbbell Hang Power Snatch (DB HPS)

*Not alternating, do 7 on one side then 7 on the other

Air Squats

Burpees

Ab Mat Sit-Up (AMSU)

Pull-Ups

‍

The Strength

On a 3:00 Loop

Overhead Squat

‍

The Finisher

Barbell Good Mornings

Plank Variations