Primarily Outdoors
Please do not park in the lot
Warm-Up
P1- 12/10 Calorie Row
P2 – Hollow Hold
Switch
P1-100M Farmer’s Carry – Lighter than working weight
P2- KB Pull Throughs
Switch
Strength
EMOM15
KB Floor Press
KB Bent Over Row
KB Pull-over
10 Reps for each movement. Switch between sides on the floor press and bent-over row.
Partner WOD
1000m Farmer’s Carry 2 X 1.5|1’s
(switching every 100m)
Then
100 Shoulder to Overhead with Kettlebells
Then
100 Calorie Row while partner holds the KBs in the front Rack
Level 2- 1.25|.75
Level 1- 1|.5
ADV 2|1.5 for the Carry and Front Rack Hold