Sunday, May 15
Warm-up
Warm-up
AMRAP X 8
200m jog
5/5 Single Arm KB Deadlift
5/5 Single Arm KB Upright Row
5/5 Single Arm Banded Row
200m jog
5/5 Single Arm KB Deadlift
5/5 Single Arm KB Upright Row
5/5 Single Arm Banded Row
Weightlifting
EMOM X 10 (Weight)
EMOM X 10
Minute 1: 8/8 Pallof Press
Minute 2: 8/8 Single Arm KB Swing
Minute 1: 8/8 Pallof Press
Minute 2: 8/8 Single Arm KB Swing
Metcon
« Hush » (AMRAP – Rounds and Reps)
AMRAP X 12
50 Up-Downs
50 Russian KB Swings (53/35lb) (24/16kg)
50 Up-Downs
50 Russian KB Swings (53/35lb) (24/16kg)
LEVEL UP OPPORTUNITY: Burpees for Up-Downs (Conditioning Focus)
Finisher
E2MOM X 3
12 DB Floor Press
10/10 Plank DB Pull Throughs
12 DB Floor Press
10/10 Plank DB Pull Throughs
Cool Down
1:30 Alternating between Cobra and Childs Pose