Who's Ready?!?
Warm Up
3 rounds:
250m Row
5 Pull Ups
10 Push Ups
14 Lunge Steps
3 Rounds:
4 Power Snatch
6 Strict Press
8 Overhed Lunge Steps
Mobility:
~ Samson Stretch/Hamstring
~ Dislocates
~ "Gandalf" stretch (with dowel)
~ Quad Smash
~ Individual
Workout
Open Workout 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.