WARMUP
AMRAP x 6 MINUTES
4 Single Ring Ring Rows
6 Up-Downs
8 Alt. Lunges
10 KB Deadlifts
Into…
1-2 ROUNDS (Time Permitting)*
100′ KB Suitcase Carry**
10 KB Goblet Alt. Lunges
7 Scap Pull-Ups
5 Kip Swings
*Complete first round w/ WU weight and second round w/ workout weight.
**Switch hands as needed.
WORKOUT
“BEAST OF BURDEN”
FOR TIME
6 min KB Suitcase Carry (53/35)*
40 KB Goblet Lunges
20 Chest to Bars
4 min KB Suitcase Carry*
40 KB Goblet Lunges
20 Chest to Bars
2 min KB Suitcase Carry*
40 KB Goblet Lunges
20 Chest to Bars
*Switch hands as needed.
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
FOR TIME*
6 min KB Suitcase Carry (Athlete Choice)
60 KB Goblet Lunges
30 Chest to Bars
4 min KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars
2 min KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars
*P1 & P2 will both complete the KB Suitcase Carries together. They will switch off the KB as needed. P1 & P2 will split Lunges and C2Bs as needed.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:45 Wrist/Forearm Stretches
5/5 Shoulder Cars against Wall*
*Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.
-Rest as Needed b/t Sets-
(No Measure)