Woima Home Workout 11. Workout
Warm Up
2 ROUNDS (w/ DB/ KB or Backpack)
40 Single-Unders (Double-Unders in 2nd round)
12 DB Deadlift (6 each)
12 DB Push Press (6 each)
12 DB Front Rack Alt. Lunges
3 Rounds For Time:
200 Meter Run/ 20 Burpees
20 Single Arm Hang Dumbbell/ Kettlebell/ backpack Snatches
200 Meter Run/ 20 Burpees
20 Single Arm Dumbbell/ Kettlebell/ Backpack Power Cleans
200 Meter Run/ Burpees
20 Single Arm Dumbbell/ Kettlebell/ backpack Thrusters
*On all db/ kb/ bp movements, alternate hands every 5 repetitions
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