10 23

WARMUP

Use a light plate:
 2 RNDS
10 Squats holding plate
10-15m  Walking Lunges (out)
10-15m  Duck Walk (back)
20 sec  Plank w/ plate on butt
10-15m  Bear Crawl (out)
10-15m Crab Walk (back)
10  Press w/ plate 

BUYIN

10 MIN
 Accumulate 4-6 Sets
5 Thrusters

WORKOUT

4 rnds - goal, under 20 min
12 Db Snatch 50/35
         Non-dominant  (ND)
10 Db Thruster       (ND)
6 Burpees over Db
12 Db Snatch     (D)
10 Db Thruster  (D)
6 Burpees over Db

BONUS

2 rnds
 2:00 Jog
 2:00 Barbell Shoulder Shear (ea/s)
 2:00 Row
 2:00 Overhead Rib Mobilization (ea/s)