WARMUP
2 ROUNDS
100m Run
8/8 Kettlebell DL
5 Scap Push-Up + :30 Plank
Into…
2 ROUNDS
100m Run
5 Tempo Push-Up (31×1)
8/8 Single Arm Kettlebell Swing
5 Scap Pull-Ups + :30 Bar Hang
WORKOUT
AMRAP x 24 MINUTES
400m Run
15 Hand Release Push-Ups
:45 Plank Hold
5/5 KB or DB Hang Snatch*
:45 Bar Hang
*KB Weight (53/35)
DB Weight (50/35)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Cat/Cows
10 Alt. Bird/ Dogs
-Rest as Needed b/t Sets-
(No Measure)
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