A.) Every 30s for 3 minutes:
KB Swing x 6 (70/53)
-Rest 2 Minutes-
B.) EMOM for 10 Minutes:
Odd: 6 Deadlifts (185/135)
Even: 30 Double-Unders
- We kept the Deadlifts lighter to use this portion as speed work instead of max effort.
-Rest 2 Minutes-
C.) EMOM for 10 Minutes:
Even: KB/DB Goblet Squat (53/35) x 12
Odd: Hip Extension/Leg Curl x 20 *Sub 20 Russian KB Swings (53/35)*
Odd: Hip Extension/Leg Curl x 20 *Sub 20 Russian KB Swings (53/35)*
- We do a lot of posterior chain work, and I love programming the Hip Extension/Leg Curl. It is a worthy investment to have and worth your time to get accustomed to doing this movement.
-Rest 5 minutes-
D.) MetCon (AMRAP – Reps) In front of a 15 minute clock:
1 min of Air squats
2 min of Double-unders
3 min of Push-ups
4 min of AbMats
5 min of Pull-ups
2 min of Double-unders
3 min of Push-ups
4 min of AbMats
5 min of Pull-ups
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