Warm-Up
400m Run
1:00 Banded Shoulder Each Arm
Then..3 Rounds
10 PVC Sumo Highpulls
10 Scap Pushups
10 Sit-ups
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes