Warm up
30 cal machine (row, ski or bike), then 2 rounds of:
20 band pullaparts
5 pronated snow angels (on your stomach)
5 pullups
-- then 30 cal machine (row, ski or bike), then 2 rounds of:
10 alternating DB snatches
6 alternating DB overhead lunges
Open 26.2
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Accessory
12 min to perform 3-4 round of:
20 plate Russian twists
12 plank transitions
8/side single KB suitcase deadlifts AHAP
EVF360
Part A
32 min AMReps:
Row for calories**
**Every 4 min (8 times in total during the workout), starting at 0:00, perform 5 pullups + 10 alternating DB snatches + 10 alternating single DB overhead lunges 50/35 lbs
Part B
12 min to perform 3-4 round of:
20 plate Russian twists
12 plank transitions
8/side single KB suitcase deadlifts AHAP