WARMUP
AMRAP x 4 MINUTES
4 Deficit Calf Raises
4 Tib Raises
4 KB RDL
4 Alt. 90/90 Hip rotations
INTO…
AMRAP x 4 MINUTES
100m Row
5 Russian KB Swings
5 KB Goblet Squats
STRENGTH
Back Squat for load:
6-4-2-2
*Start Moderate-Heavy and build to Heavy 2-Rep.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
500/400m Row
15 KB Goblet Squats (70/53)
10 Russian KB Swings*
*Option for Full ‘American’ Swings
(Score is Rounds + Reps)
COOL DOWN
EMOM x 6 MINUTES
MIN 1 – :25/:25 KB Horn Calf Smash
MIN 2 – 12-16 Alt. KB Slides
MIN 3 – 10 Glute Bridge KB Pullover
(No Measure)
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