Warm-up
Dynamic warm-up focused on hips, knees and ankles.
Then, 3 rounds with 2 KB’s increasing weight
10 KB deadlifts
10 2 handed Russian swings
10 front squats
Increase weight
8 2 handed Russian swings
8 front squats
Increase weight
6 2 handed Russian swings
6 front squats
Burn Strength
12 min clock
Every 2 minutes, complete 10 really heavy goblet squats and 3 high box jumps (must step down).
WOD
“Race Pace”
10 min AMRAP
25/20 cal row
20 cals AB
Simple and sweaty. Find a pace in each piece and stick with it. This workout is going to go fast, so don’t be afraid to push it a little bit.
