Firewall Workout:
Build for 15 minutes:
5 Hang Power Snatches
AMRAP 8:
10/8 Calorie Row
10 Hang Power Snatch (75,55)
At Home Workout:
Rotate Through For 15 Minutes:
5/arm Half Kneeling Windmills (:03 Descent)
8/side Ab Bicycles (:02 Pause)
:30/leg Lunge Hold
:45 Plank
*Additional Notes: https://www.youtube.com/watch?v=ZAhnYIFtI_Y
AMRAP 8:
12 Burpee Kick Backs
16 Alternating DB Snatches
Goal: >5 Rounds
CAP: 8:00
STIM: Go hard right out the gait! This is a quick 8:00 sprint, and it’s gonna be a shoulder burner. Be sure to get hips to a plank position on the Burpee Kick Backs. Keep those chests up on the DB Snatches.