Sunday
Warm-up
Warm-up
AMRAP x 5 MINUTES
100m Run
5 Burpee Broad Jumps
10 Russian KB Swings
10 Tempo Goblet Squats (31X1)
100m Run
5 Burpee Broad Jumps
10 Russian KB Swings
10 Tempo Goblet Squats (31X1)
Workout
“WHISKEY TANGO FOXTROT” (Time)
FOR TIME*
Run 2 Miles
60 Back Squats (Bodyweight)
60 KB Swing (53/35)|(35/26)
60 Hand Release Push-ups
Run 2 Miles
60 Back Squats (Bodyweight)
60 KB Swing (53/35)|(35/26)
60 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
-40:00 Hard Cap-
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
Team Run 2 Miles**
120 Back Squats (Team Choice)***
120 KB Swing (53/35)|(35/26)
120 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
(Score is Time)
KG KB: (24/16)|(16/12)
