MON 5/19/25 WOD

Warm Up - 1 set:  :45 bike (easy) - 10 alternating scorpion stretches - :45 bike (moderate) - 10 push-ups from the knees - :30 bike (moderate-to-fast) - 10 single-arm dumbbell shoulder presses/arm (light DB) - :30 bike (sprint) - DB snatches:  5 DB deadlifts/arm - 5 DB push presses/arm - 5 DB hang power snatches/arm - 10 alt DB snatches - Suitcase carry:  50ft suitcase carry (Rt) - 50ft suitcase carry (Lt) -

WOD - 20 Min AMRAP
100-m single-DB suitcase carry L3-50/35# L2-40/25# L1-30/15#
20-cal bike L2-15 calorie bike L1-10 calorie bike
30 alternating DB hang snatches L2-same L1-20 reps

Rounds + Reps

WOD II - 5 Min AMRAP

Alternating Turkish Get-ups (you pick the weight)

Total Reps

Post WOD - 2 sets:  :30 double-forearm stretch - 1:00 seated pike stretch