MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball (30/20)|(20/10)
MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any  combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

GOAL – The goal for you is to stay in full control of the intensity and volume during today’s workout. You should pick a manageable set at each station and focus on technique and full ROM. If you are completing this as a recovery workout you should approach at a moderate pace throughout. For those not participating in the Open and are interested in more intensity, they can approach at a higher pace and load the Filly Lunge heavier.

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