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Components

Metcon

Settings

WOD

Saturday

Warm-up

AMRAP x 3 MINUTES
5 KB (or Backpack) Sumo Deadlift
10 Alt. Lunges
10 Hollow Rocks
5 Russian Swings

Rest 1:00

AMRAP x 3 MINUTES
5 KB (or Backpack) Sumo Deadlift High Pulls
10 Alt. Jumping Lunges
10 Russian Swings

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 7 MINUTES
10 KB Sumo Deadlift High Pull
8 Alt. Lunges
6 Tuck-Ups

Rest 1:00

AMRAP x 5 MINUTES
10 Russian Kettlebell Swings
8 Alt. Lunges
6 Tuck-Ups

Rest 1:00

AMRAP x 3 MINUTES
10 American Kettlebell Swings
8 Alt. Lunges
6 Tuck-Ups

(Score is Rounds + Reps)

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 7 MINUTES
10 Backpack Sumo Deadlift High Pull
10 Backpack Front Squats
10 Tuck-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
10 Russian Backpack Swings
10 Backpack Front Squats
10 Tuck-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
10 Backpack Hang Muscle Snatch
10 Backpack Front Squats
10 Tuck-Ups

Optional Finisher

Metcon (No Measure)

3 SETS
20 Leg Lifts
20 Hollow Flutter Kicks (1R/1L = 1Rep)
20 Russian Twists (1R/1L = 1 Rep)

-Rest as needed b/t Sets-

Want to see some of these movements in action? Check out our .