Outdoors Primarily
Warm Up
20-15-10-5
Pike Ups on Rower
Step Ups
Hollow Rocks
Jumping Lunge
Mobility
Quad Rolling
Hamstring/Adductor Roll on the Box
Accessory
EMOM10
ODD: 5 SA KB Z Press (each arm)
EVEN: 5 Single Leg KB Deadlift @ 31×1 (each leg)
WOD
Tabata
(:20 Work/:10 Rest in each station)
1. Row
2. Kettlebell Lunge 2|1.5
3. Box Jumps 24|20
4. Kettlebell Swings 2|1.5
5. Sit-ups
1 Minute Rest Between
Level 2 – 1.5|1
Level 1 – 1|0.75
ADV – SA Ohead lunge, SA KB Snatch, KB Weighted Sit Ups
Scoring – For each movement record the lowest number of reps in a :20 interval. Your score will be each movement added up.