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Components

Metcon

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Workout

Saturday

Warm-up

ON A 10:00 RUNNING CLOCK
2 SETS
20 Band Pull-Aparts
20 Hollow Body Flutter Kicks

Immediately Into…

AMRAP in Time Remaining of
10 Alt. Groiners
10 Up-Downs
10 Hollow Rocks

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 18:00 RUNNING CLOCK...
100 Burpees*

Immediately Into...

AMRAP in Remaining Time of:
18 Russian KB Swing (70/53)|(53/35)
9 Toes to Bar

*8:00 Cap on Burpees. Weight vest optional for Burpees only.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Cool Down

FOR RECOVERY
2:00 KB Ankle/Calf Mobility (Each Side)*
3:00 Olympic Wall Squat

*Banded Distraction Optional

(No Measure)

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