Workout of the Day: Friday, 4.8.14

The weather is improving! Expect more outdoor training in the coming months!

Here is Coach Chris explaining the dumbbell snatch.


Movement Prep:

-Lax Ball Glutes, 1 min/side

-Bretzels, 1 min/pose

2 rounds:

-30ft SLDL w/ forward reach

-10 Lat Pull downs


-Kneeling Jumps 5×3

-Scale by doing Pause Jump Squats


-Speed Deadlift, work up to fast 3 rep


3 Rounds

– 20 DB Arnold Press OR DB Press

-20 DB Renegade Rows

Rest 1-2min between rounds.  Choose your own load.

Buy Out:

-3 x ME supinated grip pullups

*If scale is needed, please choose a band that allows 8-12 reps on the first set.


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