Friday
Warm-up
Warm-up
3 ROUNDS
1:00 Bike*
8 Up-Downs**
6/6 Split Squat
6/6 DB Half Kneeling Press
1:00 Bike*
8 Up-Downs**
6/6 Split Squat
6/6 DB Half Kneeling Press
*Increase pace each round
**Round 3 perform Burpees with a high jump
Strength
Metcon (Weight)
3 SETS FOR QUALITY
3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)
10/10 Tempo Bulgarian Split Squat (2021)*
3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)
10/10 Tempo Bulgarian Split Squat (2021)*
*Unweighted. Strict adherence to the Tempo.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40 KB Goblet Walking Lunges (53/35)|(35/26)*
40 KB Goblet Walking Lunges (53/35)|(35/26)*
Immediately Into…
4 ROUNDS
20/15 Cal Bike
15 Burpees to Target**
Immediately Into…
40 KB Goblet Walking Lunges*
(Score is Time)
*Each step is 1-Rep.
**Target 6 inches above standing reach
KG KB: (24/16)|(16/12)
