Please do not park in the lot – OUTDOORS
Warm-Up
6 Goblet Lunges
3 Front Rack Lunges, Ea Side
3 Overhead lunges, Ea Side
In 90 seconds:
200m Run
AMRAP Kettlebell Lunge Variation
-Rest 30 seconds-
In 90 seconds:
200m Run
AMRAP Russian Swings
-Rest 30 seconds-
In 90 seconds:
100m Kettlebell Carry
AMRAP Scap Push Ups
-Rest 30 seconds-
In 90 seconds:
100m Kettlebell Carry
AMRAP Weighted KB Sit Ups
Mobility
Chest Opening
Shoulder Stability
Strength
E2MOM12
Strict Press
1. 5 Reps
2. 5 Reps
3. 4 Reps
4. 4 Reps
5. 3 Reps
6. 3 Reps
WOD
EMOM16
1. 16 KB Lunges 1.5|1
2. 20 Kettlebell Swings
3. 15 Push-ups
4. 20 Sit-ups
Level 2- 12 Lunges, 1|0.75, 15 KBS, 12 Push-ups
Level 1- 10 Lunges, 0.75|0.5, 12 KBS, 10 Push-ups
ADV – Deficit Push Ups (hands on plates)