1. Warm Up + Mobility
21-15-9 / 15-9-6:
0:15 Upward-downward dog positions (4x)
0:30 weighted ankle stretches (4x)
Beginners: Use one GHD to teach set-up and technique
Intermediate: Use the other GHD to do 5 sets of 10 with a focus on correct form (driving with the hips)
Advanced: 5x10 + WB
For Time (TC=25:00):
21/15 Calorie Row
Then 3 Rounds:
20 DB Snatches (22.5/15)
12 Lateral DB Burpees
1. Scaling: 120 SUs; 15/10 kg DB
2. Pace the row and the burpees to go for large sets on the double unders and dumbbell snatches.
3. Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor.