WARMUP
AMRAP x 5 MINUTES
20 Mountain Climbers
5 KB Deadlifts (Athlete Choice)*
5 Russian KB Swings
10 KB Goblet Squats
5 Russian KB Swings
5 KB Deadlifts
*KB should be light enough to perform the whole complex unbroken each round!
WORKOUT
IN TEAMS OF 2…
FOR TIME*
Team Run 2 Miles**
90 Back Squats (Team Choice)***
90 KB Swings (53/35)
90 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order
**All running must be completed together (1 mile each)
***One partner works while the other rests (except for run)
****Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh
(Score is Time)
Solo Workout Option
“Whiskey Tango Foxtrot”
For Time*
Run 2 miles**
60 Back Squats (Bodyweight)
60 KB Swings (53/35)
60 Hand Release Pushups
*Atheletes can break up the work in any rep scheme and complete work in any order. Back squat comes from ground. Weight should be doable in at least sets of 10 when fresh.
** 3750/3500m Row, 9600m Bike
