Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Sunday

Warm-up

3 ROUNDS (8:00 CAP)
:40 EZ Bike
8 Sumo Stance Good Morning
8 KB Deadlift
8 KB Upright Row
8 Russian KB Swings
8 Scap Pull-Ups

Workout

Metcon (AMRAP - Reps)

EMOM x 20 MINUTES
MIN 1 - :40 KB Sumo Deadlift High Pull (53/35)|(35/26)*
MIN 2 - :40 Toes to Bar
MIN 3 - :40 Russian KB Swings*
MIN 4 - :40 Cal Bike

*Option for Heavier KB.

(Score is Total Reps)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)*
MOVT 1 - KB Horn Curls
MOVT 2 - KB Gun Hold

*1 SET= MOVT 1 + MOVT 2.

(No Measure)

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