trainer-emily

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, up-downs, plank on hands
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Snatches (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

• 200 Meter Run 
• 7 Hang Power Snatches (105/75) 
• 21 Double Unders 

-Then-

Complete 2 Rounds of:

• 200 Meter Run 
• 7 Handstand Push Ups 
• 21 Double Unders 

*Once 4 Rounds are completed you will start back from the top

*Each individual round counts as 1 Round 

*RX+: 7 HPS (115/85) / CRX: 5 HPS (135/95) 

*Handstand Push Up Scaling Options:

• Scale Reps OR Distance with ab-mats 
• Plyo Box HSPU (7 Reps) 
• Hand Release Push Ups (14 Reps) 

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Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

• 200 Meter Run 
• 10 Alt DB Hang Snatches (50/35) 
• 21 Double Unders 

-Then-

Complete 2 Rounds of:

• 200 Meter Run 
• 7 Handstand Push Ups 
• 21 Double Unders 

*Once 4 Rounds are completed you will start back from the top

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings