The Sunday mash-up is back again. 3 mini versions of our week’s workouts put together to create one super workout. Come in, warm-up, mobilize and get after this one.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 deadlifts
10 thrusters
10 snatches
10 bent over rows
Mobility
Banded hamstring mobility
Banded shoulder mobility
Sunday Smash-up
1 round
500m row
25 thrusters
15 pull-ups
Rest 3:00
2 rounds
10 squat snatches (155/105#)(115/75#)
15 burpees
20/15 cals on rower
Rest 3:00
3 rounds
20 goblet lunges
200m run
