WU
1x:
400m
10 Spiderman & Reach
20 Samson Stretch
1x:
10 KB Sumo Deadlift High Pull
10 Staggered Stance KB Leg RDL/ leg
10 Sit Ups
200m
1x:
10 KB Push Press Press
10 Staggered Stance Good Mornings / leg
10 Sit Ups
200m
CONDITIONING
“PERFORM 40”
Minutes 1-15:
Every 3’ x 5 Sets:
300m Row
15 Sit-Ups
8 SA KB Push Press R
8 SA KB Push Press L
Then:
Minutes 15-30:
AMRAP15
10/8 CAL Row
4 Chest to Bar
2 Wall Walk
Then:
REST UNTIL MINUTE 31
Min 31-40:
EMOM 9
1st – 10 SA KB L Crunch
2nd – 12-15 Tall Kneeling KB Horn Bicep Curls
3rd – 12-15 Tall Kneeling KB Horn Tricep Extensions
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