Workout of the Day

Warm Up

2 Min cardio

Cardio: 2-3 minutes of light rowing, biking, or running to raise heart rate.

Hanging/Shoulder Mobility: Hanging from a pull-up bar to decompress the spine and activate grip/shoulders.

Core Activation: 30 seconds of Hollow Body Holds.

-Dynamic Stretching & Specific Prep (3 Rounds, ~30 sec each):
Shoulder Taps + Push-ups:
Jump Squats
Thread the Needle or Scorpion Stretch
Light Dumbbell Hang Snatch

**Go over Hang Split Snatch and Rope Climbs as a Group**

MOON

Seven rounds for time of:
• 40 pound dumbbell Hang split snatch, 10 reps Right arm
• 15 ft Rope Climb, 1 ascent
• 40 pound dumbbell Hang split snatch, 10 reps Left arm
• 15 ft Rope Climb, 1 ascent


Alternate feet in the split snatch sets.

SCHEDULE