Thursday, October 27
Warm-Up
Warm-up
400m jog
into..
AMRAP X 7
8 Samson Lunges
8 KB DL
8 Scorpions
8 Step-ups
into..
AMRAP X 7
8 Samson Lunges
8 KB DL
8 Scorpions
8 Step-ups
Weightlifting
DBL KB Front Rack Step-Up (3×8/leg)
DBL KB Front Rack Step-Up
3×8/leg
3×8/leg
Metcon
« Gritty » (Weight)
EMOM X 15
Minute 1: 12 Russian KB Swings (70/53lb) (30/25kg)
Minute 2: 12 Hand Release Push-Ups
Minute 3: 12 Goblet Squat
Minute 1: 12 Russian KB Swings (70/53lb) (30/25kg)
Minute 2: 12 Hand Release Push-Ups
Minute 3: 12 Goblet Squat
LEVEL UP OPPORTUNITY: 16 Reps of All 3 movements (Conditioning Focus)
(Last seen 5/22/22)
Cooldown
:45/Side Bent arm chest stretch on rig
:45/Side KB Quad Smash
:45/Side KB Quad Smash