On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches 35/20 (Rx+ 50/35)
40 Air Squats
20/15 Calorie Assault Bike *or* 25/18 Calorie Row
## DESCRIPTION
* A new round begins every 5 minutes in this interval piece
* With rest built in, the goal is to move quickly through these three stations
* Record all round times, as your score is the slowest of the 4 rounds
* Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest
## ALTERNATING DUMBBELL SNATCHES
* Switch arms every rep
* Choose a weight you can complete in under 1 minute
## Stamina Conditioning
AMRAP 8:
3-6-9-12-15-18-21-24-27-30:
Unbroken Wallballs
*Your Choice on Weight*
## HOME GYM
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches
30 Shuttle Runs [10 Meters]
40 Air Squats
# GENERAL WARM-UP #
## 30 Seconds Each
Easy Shuttle Runs
Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)
Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)
Moderate Shuttle Runs
Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)
Faster Shuttle Runs
Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
Side Plank (Each Side)
## Single Dumbbell Warmup
### 20 Seconds Each Side
*With Lighter Weight:*
Single Dumbbell Deadlift (Between Legs)
Single Dumbbell Russian Swings
Single Dumbbell Strict Press
# MOBILITY #
## Dumbbell Ankle Stretch: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)
## Dumbbell Squat Hold: 1 Minute
[Video](https://youtu.be/OGX6HruOy0s)
## Dumbbell Assisted Straddle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)
## Dumbbell Warrior Squats: 1 Minute
[Video](http://youtu.be/EfUJgmgTvlI)
# PRACTICE ROUND #
## 1 Round
6 Alternating Dumbbell Snatches
6 # PRACTICE ROUNDS [25:00-35:00]
## 1 Round
*With Lighter Weights:*
6 Alternating Dumbbell Snatches
6 Shuttle Runs
6 Air Squats