Thursday
Warm-up
Warm-up
AMRAP x 5 MINUTES
10/10 ½ Kneeling Single Arm DB Strict Press
8/8 Single Arm DB Turkish Sit-Up
4/4 Single Arm DB OH Lunge*
10/10 ½ Kneeling Single Arm DB Strict Press
8/8 Single Arm DB Turkish Sit-Up
4/4 Single Arm DB OH Lunge*
*DB in Hand Opposite of Lunge Leg
Workout
Metcon
3 SETS FOR QUALITY
1000/800m Row
5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead (45/35)|(35/25)
1000/800m Row
5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead (45/35)|(35/25)
-Rest 2:00 b/t Sets-
(No Measure)
Optional Finisher
Metcon (Time)
4 ROUNDS FOR TIME
100m Shuttle Run (25m Increments)
30 Russian Twists (Weighted Optional)
100m Shuttle Run (25m Increments)
30 Russian Twists (Weighted Optional)
(Score is Time)
