Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 Muscle Snatch (PVC)
10 PVC Pass throughs
5 floor to elbow stretch (each side)
3 up downs
**2. Workout Prep**
1 round
100m Row
5 Power Snatch (light)
4 Bar Facing Burpees
The Gunslinger
Every min (10:00)
200/175m Row
– Rest 2:00 –
Every min (10:00)
5 Power Snatch (115/80)
* Weight must be Touch and Go
– rest 2:00 –
Every min (10:00)
10 Bar facing Burpees
Accessory
3-5 sets
15 Hip Extension (OR 15 Superman)
10 Goblet Squats (increasing weight)
10 Deadbugs (each side)
The Gunslinger
Every min (10:00)
175/150m Row
– Rest 2:00 –
Every min (10:00)
5 Power Snatch
* Weight must be Touch and Go
– rest 2:00 –
Every min (10:00)
10 Bar facing Burpees
