Box Brief:
Bring a Friend Week 4.7 – 4.15
Ardmore Running Clinic 4.17
Wayne Running Clinic 4.18
Warm-up
4min Tabata Singles
– Directly into –
4min Tabata Light Russian Swings
– Directly into –
4min Tabata Light Russian Swings
Metcon
AMRAP 15
30 DUBs or 30s attempts/60 singles
15 Russian KB Swings
7 ^^Plank Up Downs^^
30 DUBs or 30s attempts/60 singles
15 Russian KB Swings
7 ^^Plank Up Downs^^
– 2min Rest –
AMRAP 12
300m Row
20 KB Goblet Walking Lunges (L+R=2)
10 ^^V-Ups^^
– 2min Rest –
AMRAP 9
10 Calorie Assault Bike
10 ^^Ball Slams^^
20 MB Russian Twists (L+R=2)
Intent Each of the 3 AMRAPs involve triplets. The monostructural movement starts off each workout, and a core movement finishes each AMRAP. Smooth is fast on this one, don’t blow out on the first part and not be able to push through the middle pieces. The goal for the middle movements would be to complete unbroken. So pace accordingly!