WARM-UP

AMRAP × 6 MINUTES

10 Calf Raises + Tib Raises*

10 Banded Pull Throughs**

10 Alt. Skater Hops

5/5 Single Leg (KB) RDLs

*1 Rep = 1 Calf Raise + 1 Tib Raise

**Loop a band on an upright, between hip and knee height. With back to the post/ band, hold the band between the legs and bow forward, sending the hips back. Flex the quads, squeeze the glutes and come to an upright, standing position.

Into…

AMRAP × 6 MINUTES

10 Alt. KB Slides

10 KB RDLs

30 Single Unders or Cross Over Singles

10 KB Upright Rows

WORKOUT (PERFORMANCE)

FOR TIME

75 Double Unders

45 Russian Swings (53/35)

45 Sit-Ups*

75 Double Unders

35 Russian Swings

35 Sit-Ups

75 Double Unders

25 Russian Swings

25 Sit-Ups

75 Double Unders

15 Russian Swings

15 Sit-Ups

*GHD Optional.

(Score is Time)

KG KB: (24/16)

WORKOUT (FITNESS)

FOR TIME

125 Single Unders

45 Russian Swings (35/26)

45 Sit-Ups

125 Single Unders

35 Russian Swings

35 Sit-Ups

125 Single Unders

25 Russian Swings

25 Sit-Ups

125 Single Unders

15 Russian Swings

15 Sit-Ups

(Score is Time)

KG KB: (16/12)

FINISHER (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 KB Horn Curls

MIN 2 – :45 KB Upright Rows

MIN 3 – :45 Alt. KB Slides