Warm Up 111 (No Measure)
2 RNFT:
8 KBS R arm
8 KBS L arm
12 KB Sit Ups (straight legs)
15 Glute Bridge
+
Accumulate 2 min of Goblet Squat pose
Overhead Squat (5×4)
-Heavy across
Metcon (Weight)
6×20 KBS
Rest 1 min between efforts
-Straight arms and go heavy.
-Record your heaviest swing.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Medball Cleans
20 Russian Twists
30 Lunging WallBalls
@20/14
-Perfect form on you medball cleans, come to full extension.
Scale 1:
8
16
24
@ 20/14
Scale 2:
6
12
18
@ 14/10