Warm Up:
– 20/15 Cals Air Bike
– 10 Broomstick Pass Throughs
– 10 Single Arm DB Push Presses Per Side
– 20m Walking Lunge (Unweighted)
2-2-1-1 DB Snatch (Per Side)
Overhead Mobility Between Sets
(Bands, Lacrosse Balls etc)
Then
For Time, In Partners (22 Minute Time Cap)
2 Rounds
– 30 Synchro DB Snatches @ 22.5/15kg
– 50 Pull Ups (25 each, alt work/rest)
– 30 Synchro DB Snatches @ 22.5/15kg
– 50/40 Cals Air Bike (25/20 Cals each, alt work/rest),
Then Straight Into
Check Out Of:
– 100m Synchro Walking Lunge
(Unweighted, 10 x 10m lengths)
**Break up Pull Ups and Air Bike evenly between partners but in any way. Eg 5 each alternating….etc.