WARM-UP
1-2 ROUNDS
5 Jefferson Curls
5 Burpee Broad Jumps
5/5 Single Leg RDLs
into…
AMRAP x 6 MINUTES
:30 Row
10 Vertical Jumps
5/5 KB Suitcase Deadlifts
WORKOUT (PERFORMANCE)
AMRAP x 20 MINUTES
40/30 Cal Row
30 Box Jumps (24/20)
200m KB Farmers Carry (53/35)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 20 MINUTES
30/25 Cal Row
30 Box Jumps (20)
200m KB Farmers Carry (35/26)
(Score is Rounds + Reps)
FINISHER (ALL)
EMOM x 6 MINUTES
MIN 1 – :45 Max KB Slides
MIN 2 – :45 Tuck or Hollow Hold
OPTIONAL MURPH PREP (ALL)
5 SETS*
400m Run
Immediately Into…
2 ROUNDS
5 Pull-Ups or Ring Rows
10 Push-Ups
15 Air Squats
-Rest 1:30 b/t Sets-
*1 SET= 400m Run + 2 ROUNDS. Hold consistent pace on all 6 runs. intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.