AMRAP 12: 30/24 Calorie Row or 400m run 30 Hand Release Push-ups 30 Alternating Dumbbell/kb Snatches (50/35)
PureFit
AMRAP 15:
12 Calorie Row or 200 M run/walk
12 Alternating KB Snatches
12 Lunges
12 Situps
MWOD:
Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet. With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots. Spend at least 2 minutes on each shoulder. Reverse Ballerina: Using a tall box, post right foot up at far edge of the box. Keeping right foot open, drop your right knee and ankle to the box and rotate away from your right leg. Driving knee into box. Hunt around for stiff areas by lowering your body while twisting away from your leg. 1 minute per leg
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