Warm-up
2 or 3 rounds
10 step-ups
10 push-ups to side plank
10 DB swings
Strength
Lateral DB step-ups – 4x6e; AHAP
:30 star plank on each side after every set.
WOD
All tracks
14 min AMRAP
30t reverse lunges
25 push-ups
20t DB snatches
Rest :30
Fathom – moderate length workout with a little bit of rest after every round
Gear – a constant sustained effort where you are never letting your heart rate spike.
Knots – probably looking to break up the push-ups early as to prevent too much shoulder fatigue. Push the DB snatches and reverse lunges but find a rhythm in the movement and your breathing.
Current – all fitness enclosed in the fitness squares
