Warm Up
(15 min)
- 100 Single Unders + 1 Round of: 20 air squat-calf raise + 10 Russian push ups
- 100 Single Unders + 2 Rounds of: 2/2 1/4 get ups + 10/10 KB windmills
- 100 Single Unders + 1 Round of: 20 KB strict sit ups + 10 groiners
- 100 Single Unders + 2 Rounds of: 10/10 KB snatch + 5/5 SL KB RDL
–then-
1 Round of:
- 12 KB Good Mornings
- 12 KB Swings
Strength #1 (15 min)
a1. 4×10 strict barbell oh press
a2. 4×10 straight legged OH plate sit-ups
a3. 1 length walking DB lunges
Strength #2 (10 min)
b1. 3×12 KB push ups
b2. 5/5 SA DB hang snatch
b3. 10 bench leg raises
METCON
20 Min Amrap (Teams of 2)
Buy In = 20 Barbell Deadlifts (85/115)
- RND 1: 3 KBS + 3 over the bar jumps + 3 wall ball
- RND 2: 6 KBS + 6 over the bar jumps + 6 wall ball
- RND 3: 9 KBS + 9 over the bar jumps + 9 wall ball
- Adding 3 reps every round
Cash Out = 20 Barbell Deadlifts (85/115)
***You – go – I – go style after full round is complete by person 1 then person 2 completes before moving onto the next round. With 2 minutes left Rounds are done then both partners cash out.