Warm-up
4 SETS (:20 ON / :10 OFF)
MOVT 1: Jumping Jacks
MOVT 2: KB Sumo Deadlift
MOVT 3: Supinated Grip Bar Hang
MOVT 4: Russian KBS
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing (70/53)|(53/35)
5 Strict Chin-Ups
(Score is Rounds + Reps)
Post-Workout Strength
Metcon (Weight)
3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**
*KB held on same side as “back” leg
**Switch arms as needed
(Score is Weight)
