Sunday
Warm-up
Warm-up
3 ROUNDS (8:00 CAP)
:40 EZ Bike
8 Sumo Stance Good Morning
8 KB Deadlift
8 KB Upright Row
8 Russian KB Swings
8 Scap Pull-Ups
:40 EZ Bike
8 Sumo Stance Good Morning
8 KB Deadlift
8 KB Upright Row
8 Russian KB Swings
8 Scap Pull-Ups
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – :40 KB Sumo Deadlift High Pull (53/35)|(35/26)*
MIN 2 – :40 Toes to Bar
MIN 3 – :40 Russian KB Swings*
MIN 4 – :40 Cal Bike
MIN 1 – :40 KB Sumo Deadlift High Pull (53/35)|(35/26)*
MIN 2 – :40 Toes to Bar
MIN 3 – :40 Russian KB Swings*
MIN 4 – :40 Cal Bike
*Option for Heavier KB.
(Score is Total Reps)
KG KB: (24/16)|(16/12)
Optional Finisher
Metcon
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – KB Horn Curls
MOVT 2 – KB Gun Hold
MOVT 1 – KB Horn Curls
MOVT 2 – KB Gun Hold
*1 SET= MOVT 1 + MOVT 2.
(No Measure)
