Workout of the Day
5 SETS
20/15 Cal Row
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
(Score is Each Set for Time)
Movements:
Kettlebell Swing | Kettlebell Swing (Russian) | Row
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3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)
Movements:
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Barbell Bettys
From the rack:
Every 2 minutes, 3 thrusters
Increase weight each round, using your push press 3 rep-weight as a guide
Build over the rounds to somewhere near 80-85% of that weight – or heavier if you’re feeling it today!
Movements:
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AMRAP 12
50 deadlifts (95/65)
50 front squats (65/45)
50 push press (45/15)
Part of this workout involves changing weights between barbell movements, so do it pit crew style…fast!
One partner works, the other rests. Complete the reps of each barbell movement before moving to the next one. Partners can split the reps up inside of each movement however they see fit.
Movements:
Deadlift | Front Squat | Push Press
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