“Shenanigans”

Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

STIMULUS

DESCRIPTION

• We’ll work through 7 fast paced intervals today
• You’ll work through the 4 stations for time and rest until the next round begins
• Rounds begin on the 0-3-6-9-12-15-18
• Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
• Your score is the slowest of the 7 rounds

MODFICATIONS

DUMBBELL POWER SNATCH

• Odd Object Ground to Overhead
• Kettlebell Swings

DUMBBELL REVERSE LUNGES

• Odd Object Reverse Lunges
• Kettlebell Reverse Lunges
• 12 Jumping Lunges

WARM-UP

For Quality
60 Second Frog Hops Video
6 Inchworms Video
6 Alternating Dumbbell Snatches (light weight )
6 Reverse Lunges- Each Side (light weight)

40 Second Push-ups
4 Inchworms
4 Alternating Dumbbell Snatches (light weight)
4 Reverse Lunges- Each Side (light weight)

20 Second Burpees
2 Inchworms
2 Alternating Dumbbell Snatches (workout weight)
2 Reverse Lunges – Each Side (workout weight)

“Shenanigans” (No Equipment)

Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

STIMULUS

DESCRIPTION

• We’ll work through 7 fast paced intervals today
• You’ll work through the 4 stations for time and rest until the next round begins
• Rounds begin on the 0-3-6-9-12-15-18
• Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
• Your score is the slowest of the 7 rounds

MOVEMENT VIDEOS

• Odd- Object Ground to Overhead Video
• Odd-Object Reverse Lunges Video
• How to Create an Odd-Object Video

MODIFICATIONS

ODD OBJECT REVERSE LUNGES

• 12 Jumping Lunges

WARM-UP

For Quality
60 Second Frog Hops Video
6 Inchworms Video
6 Ground to Overhead
6 Reverse Lunges- Each Side

40 Second Push-ups
4 Inchworms
4 Ground to Overhead
4 Reverse Lunges- Each Side

20 Second Burpees
2 Inchworms
2 Ground to Overhead
2 Reverse Lunges – Each Side