Saturday
Warm-up
Warm-up
2 ROUNDS
100m Run
20 Mountain Climbers
10 KB Deadlift
8 Lunges
100m Run
20 Mountain Climbers
10 KB Deadlift
8 Lunges
Into…
2 ROUNDS
200/150m Row
10 Russian KB Swings
8 Up-Downs
6 BB Back Rack Lunges
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 36 MINUTES
250/200m Row
200m Run
50 Sumo Deadlift High Pulls (75/55)|(65/45)
250/200m Row
200m Run
50 Back Rack Lunges
250/200m Row
200m Run
50 Russian KB Swings (70/53)|(53/35)
250/200m Row
200m Run
50 Up-Downs
250/200m Row
200m Run
50 Sumo Deadlift High Pulls (75/55)|(65/45)
250/200m Row
200m Run
50 Back Rack Lunges
250/200m Row
200m Run
50 Russian KB Swings (70/53)|(53/35)
250/200m Row
200m Run
50 Up-Downs
(Score is Rounds + Reps)
KG BB: (35/25)|(30/20)
KG KB: (32/24)|(24/16)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 36 MINUTES*
500/400m Row
200m Run
50 Sumo Deadlift High Pulls (75/55)|(65/45)
500/400m Row
200m Run
50 Back Rack Lunges
500/400m Row
200m Run
50 Russian KB Swings (70/53)|(53/35)
500/400m Row
200m Run
50 Up-Downs
*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.
(Score is Rounds + Reps)
KG BB: (35/25)|(30/20)
KG KB: (32/24)|(24/16)
