Saturday
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK
2 SETS
20 Band Pull-Aparts
20 Hollow Body Flutter Kicks
2 SETS
20 Band Pull-Aparts
20 Hollow Body Flutter Kicks
Immediately Into…
AMRAP in Time Remaining of
10 Alt. Groiners
10 Up-Downs
10 Hollow Rocks
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 18:00 RUNNING CLOCK…
100 Burpees*
100 Burpees*
Immediately Into…
AMRAP in Remaining Time of:
18 Russian KB Swing (70/53)|(53/35)
9 Toes to Bar
*8:00 Cap on Burpees. Weight vest optional for Burpees only.
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)
Cool Down
Warm-up
FOR RECOVERY
2:00 KB Ankle/Calf Mobility (Each Side)*
3:00 Olympic Wall Squat
2:00 KB Ankle/Calf Mobility (Each Side)*
3:00 Olympic Wall Squat
*Banded Distraction Optional
(No Measure)
