Saturday
Warm-up
Warm-up
2 SETS (5:00 MAX for Both Parts)
30 Single Unders
10 Glute Bridges
10 Scap Push-Ups
30 Single Unders
10 Glute Bridges
10 Scap Push-Ups
Into…
2 SETS
30 Big Jump Single Unders (or…30 Double Unders)
10 KB Deadlifts
10 KB Upright Row
Strength
Bench Press (5-Rep Heavy )
Workout
Metcon (Time)
FOR TIME
100 Double Unders
50 Push-Up
75 Double Unders
25 Push-Ups
75 Russian KB Swing (70/53)|(53/35)
50 Double Unders
50 Push-Ups
25 Double Unders
25 Push-Ups
100 Double Unders
50 Push-Up
75 Double Unders
25 Push-Ups
75 Russian KB Swing (70/53)|(53/35)
50 Double Unders
50 Push-Ups
25 Double Unders
25 Push-Ups
(Score is Time)
KG KB: (32/24)|(24/16)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
200 Double Unders
100 Push-Up
150 Russian KB Swings (70/53)|(53/35)
100 Push-Ups
200 Double Unders
*P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Push-Up Plank. If KB touches the group, both partners must stop workout and run 100m.
(Score is Time)
KG KB: (32/24)|(24/16)
Build to a Heavy 5-Rep Bench Press
(Score is Weight)