Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed
Then…
A.
In teams of two, each member must complete the following for time:
Row 1000 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…
B.
In teams of two, each member must complete the following for time:
Run 800 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)
Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.
FT: Assault Bike Calories, Row Calories, Assault Bike Calories, and 13 more : 52 mins 49 secs | Rx’d
80 Assault Bike Calories 80 Row Calories 70 Assault Bike Calories 70 Row Calories 60 Assault Bike Calories 60 Row Calories 50 Assault Bike Calories 50 Row Calories 40 Assault Bike Calories 40 Row Calories 30 Assault Bike Calories 30 Row Calories 20 Assault Bike Calories 20 Row Calories 10 Assault Bike Calories 10 Row Calories
A. Back squats 6×2 at 275
Too cold out for metcon. Brought my bike indoors.
B. 2 rounds
2:00 work/rest at specific cadence keeping it at around a 35 while resting.
60, 65, 70, 75, 80
Around 400 calories total
Catch up day…
10 min TM run to WU legs
A. Deadlift x 6
155#, 165, 175, 185, 190, 195
B. AMRAP 16 min – RX – 4 Rounds + 33 Reps
8 SAKBDL – Left
8 SAKBS
16 SAKBOH walking lunges
8 SAKBDL – Right
8 SAKBS
16 SAKBOH walking lunges
***tough one…legs legs legs
C. 4 Sets
DB Z-Press @ 2111
25# x 10, 30×10, 35×8, 40×8
Sup-grip bent over BB rows @ 2111 x 8 reps
65#, 70, 75, 80
Great workout Candy! Got all in!