WARMUP
2 ROUNDS
8 Wide Leg Good Mornings
8 Up/Downs
8 Push-Ups
8 Glute Bridge
8 KB Deadlift
8 Burpees
8 Kettlebell Swings
:45 Plank
STRENGTH
Bench Press for load:
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press
(Score is Weight)
WORKOUT
FOR TIME
20-15-10-5-10-15-20
Russian KB Swings (70/53)
Burpees to Target*
*Target Ideally 6″ above standing reach.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)
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