WARM-UP

AMRAP x 5 MINUTES
:30 Bike
4 Sit-Ups
4 DB/KB Slides
4/4 DB/KB Deadlifts
4/4 Single Arm DB/KB Swings

Into…

AMRAP x 5 MINUTES*
:15 DB/KB Suitcase Hold
10 Alt. Russian Twists
:15 Single DB/KB Front Rack Hold
10 Alt. Bicycle Crunches
:15 Single DB/KB Overhead Hold

*Perform the holds all on one arm, then switch to the other arm on the next round.

WORKOUT (ALL)

2 ROUNDS FOR QUALITY
30/25 Cal Bike
200m DB/KB Farmer Carry (Athlete Choice)
30/25 Cal Bike
150 DB/KB Front Rack Carry
30/25 Cal Bike
100m DB/KB Overhead Carry

(No Measure)

FINISHER (ALL)

2 SETS
15 Sit-Ups
30 Russian Twists
60 Alt. Bicycle Crunches
1:00 DB/KB Alt. Slides

-Rest as Needed b/t Sets-

(No Measure)