WARMUP
2 ROUNDS
150/100m Row
10 Step-Ups –> Box Jumps
10 KB Sumo Deadlifts
5/5 KB Bent Over Rows
5/5 SL KB RDLs
10 RKBS
WORKOUT
FOR TIME
500/400m Row
50 Box Jumps (20)
40 Russian KB Swings (70/53)
1000/800m Row
40 Box Jumps (24/20)
30 Russian KB Swings
1500/1250m Row
30 Box Jumps (30/24)
20 Russian KB Swings
(Score is Time)
STRENGTH
2-3 SETS
10/10 Single Arm KB Bent Over Rows
10/10 Single Leg KB RDLs
12/12 Poliquin Step-Up
-Rest As Needed b/t Sets-
(No Measure)
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