Strength
AMRAP 10
DB Split Squats x 8 ea.
1-Arm KB Rows x 8 ea.
Single Arm Farmer Carry x 100 Ft
DB Split Squats x 8 ea.
1-Arm KB Rows x 8 ea.
Single Arm Farmer Carry x 100 Ft
Intent: All strength work should be for quality today. Each repetition should be perfect
Metcon
AMRAP 20
15 Russian KBS (70,55)
12 Goblet Squats (70,55)
Run 400 Meters
Rx: (55,35)
L2: (45,25)
L1: (35,25)(200m Runs)
100m = 1 rep
15 Russian KBS (70,55)
12 Goblet Squats (70,55)
Run 400 Meters
Rx: (55,35)
L2: (45,25)
L1: (35,25)(200m Runs)
100m = 1 rep
Intent: Today’s workout will challenge you in terms of loading and movements. Shoot for 80-85% effort and use a KB that will challenge you to complete all sets UB. Shoot for an easier pace on your 400m runs to ensure proper recovery between rounds of KB work
Finisher
5min Mobility with Coach