Warm Up
2 Rounds
- 5 Inchworms
- 10 Good Mornings
- 15 Russian KBS
Single Leg Deadlift (SLDL instruction)
Strength/Skill
4 Sets
- A1: SLDL – 6-8 reps @ 3011 – Rest 45 seconds
- A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds
- A3: Russian KBS x 10-15 – Rest 45 seconds
- A4: Side Bridge x 30 seconds per – Rest 45 seconds
MetCon
2 Minute AMRAP of 25 Meter Runs
-Rest 2 Minutes
2 Minute AMRAP of:
- 5 Goblet Squats (53/35)
- 5 HR Burpees
-Rest 2 Minutes
2 Minute AMRAP of Sit Ups
-Rest 2 Minutes
2 Minute AMRAP of 25 Meter Runs
-Notes
One total number for the score in the end.
Only complete runs will count and will be worth 5 points
Reps for Squats, Burpees, and Sit Ups are worth 1 point each