Sunday
Warm-up
Warm-up
ON A 8:00 RUNNING CLOCK…
3-4 SETS
100m Run
:20 DBL KB Farmer Hold
10 Scap Pull-Ups
10 Kip Swings*
20 Alt. Mountain Climbers**
3-4 SETS
100m Run
:20 DBL KB Farmer Hold
10 Scap Pull-Ups
10 Kip Swings*
20 Alt. Mountain Climbers**
*In Set 3-4, perform 8 Bigger Kip Swings.
**In Set 3-4, perform 20 Alt. Crossbody Mountain Climbers.
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 11 MINUTES*
200m Run
15 Toes to Bar
100m DBL KB Farmer Carry (Athlete Choice, Moderate)
60 Alt. Crossbody Mountain Climbers
AMRAP x 11 MINUTES*
200m Run
15 Toes to Bar
100m DBL KB Farmer Carry (Athlete Choice, Moderate)
60 Alt. Crossbody Mountain Climbers
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
2 SETS
AMRAP x 14 MINUTES*
200m Run
30 Toes to Bar
100m DBL KB Farmer Carry (Athlete Choice, Moderate)
120 Alt. Crossbody Mountain Climbers
-Rest 1:30 b/t Sets-
*Pick up where you left off. P1 & P2 both complete 200m Run together. All other work is split as needed. P1 works while P2 rests.
(Score is Total Rounds + Reps)
Cool Down
Warm-up
FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Foam Roll Upper Back
1:00 Foam Roll Lats (R)
1:00 Foam Roll Lats (L)
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Foam Roll Upper Back
1:00 Foam Roll Lats (R)
1:00 Foam Roll Lats (L)
(No Measure)
