WARMUP
AMRAP x 8 MINUTES*
1 min Bike or Row
12 Sit-ups
10 Good Mornings
8 Narrow Squats
*@ 4:00 Mark, Switch to…
1 min Bike or Row
12 Sit-Ups
10 KB Deadlifts
8 KB Sumo Squats
STRENGTH
3 SETS*
10-12 Deficit KB Romanian Deadlift
12-15 Deficit KB Sumo Squats
-Rest As Needed b/t Sets-
*Keep weight Moderate. Each foot should placed on one 45lb plate (roughly 12inches between the 2 plates).
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
1250/1000m Row or 3000/2800m Bike
50 Russian KB Swings (53/35)
50 Sit-Ups
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
1250/1000m Row or 3000/2800m Bike
50 Russian KB Swings (53/35)
50 Sit-Ups
*Both partners will row/bike together. Split all over work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold.
(Score is Time)