WARMUP
AMRAP x 4 MINUTES
6/4 Cal Row
6/6 Split Squats
6 KB Sumo Deadlifts
6 Russian KB Swings
-Quick Rest-
AMRAP x 4 MINUTES
8/6 Cal Row
8 Alt. Lunges
8 KB Traditional Deadlifts
8 American KB Swings
WORKOUT
3 ROUNDS FOR TIME
50/40 Cal Row
40 Lunges
30 Russian KB Swings (53/35)
25/20 Cal Row
20 Lunges
15 American KB Swings
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)
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