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Workout

Wednesday Sweat

warm up

40-20-10
1. Run
2. KB Swing
3. Row
4. KB Swing
5. Row
6. KB Swing
7. Row
8. KB Swing
9. Row
10. KB Swing

Metcon (AMRAP)

Metcon (No Measure)

0-4 min.
800 M Row or Run

4-8 min.
4 Rounds:
10 Front Rack Lunges 75/55
10 TTB

8-12 Min
800 M Row

12-16 Min,
50 Russian KB Swings 75/53

16-20
800 M Row or Run

20-24Min.
4 Rounds
10 Front Rack Lunges 75/55
10 TTB

24-28 Min.
800 Row or Run

28-32 Min.
50 Russian KB Swings

32-36 Min.
800 Run or Row

Core: 3 Rounds
20 V-Ups
20 Knee Tucks

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