WARMUP
AMRAP x 4 MINUTES
:30 Cardio Choice 1 (RPE 5/6)
10 Alt. Hollow Flutter Kicks
5 Up-Downs
5 KB Deadlifts
Into…
AMRAP x 4 MINUTES
Cardio Choice 2 (RPE 5/6)
10 Alt. Russian Twists
5 Up-Downs
5 Russian KB Swings
WORKOUT
3 SETS FOR QUALITY
1:30 Cardio Choice
30 KB Deadlifts (Athlete Choice, Moderate)
20 Up-Downs
1:30 Cardio Choice
30 Alt. Russian Twists
20 Russian KB Swings
-Rest 1:00 b/t Sets-
(No Measure)
POST WORKOUT STRENGTH
3 SETS
20 KB Upright Rows
20 KB Pull-Overs*
-Rest As Needed b/t Sets-
*Complete on Wall Ball or Bench.
(No Measure)
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