Warm Up 147 (No Measure)
3 Min Row/Bike/Run @ moderate pace
6/Side Half Kneeling Bottoms up KB Press
6/Side Curtsy Lunge KB in Front Rack
10/Side Banded Lateral Walk w/ KB in Goblet
8 Deficit One ArmSuitcase Deadlift
100′ One Arm Farmer Walk
Set up plates so that you are puling from about the height of your feet. Go all one arm, for deadlift and farmer carry, and then the other arm. Stay straight and try not to lean too much. Rest as needed.
Metcon (AMRAP – Rounds)
Min 1: 50 Double Unders
Min 2: 20 Abmat Sit Ups
Min 3: 10 Jump Overs @ 30/24″
This shouldn’t burn you out or leave you in a puddle. Move through it well and with purpose.
Jump overs are set up with a PVC weighted on top of a box, use DB or a plate. You then jump over the PVC in one motion from a static position.
10 @ 24/20″
10 @ 20/16″