- 2:00 Machine of Choice (Preferably Ski)
- 12E Bird Dog w/:01 ISO at Extension
- 10E Staggered Stance Single Arm KB RDL (Light)
- 8E Tempo KB Goblet Split Squat (Same KB)
- 50’E Single Arm KB Front Rack Carry + Farmer Carry (25’ Down FR + 25’ Back Farmer)
Rope Climb Technique:
10:00 Practice J-Hook Foot Clamp on Rope from Seated Position
4 Sets: 3:00 AMRAP (REST 1:30)
- 12/9 Calorie Ski
- 15 American KB Swings (53/35)
- 18 KB Goblet Squats (53/35)
- AMRAP Ab-Mat Sit-Ups
* Level 3: RX
* Level 2: KB (35/26)
* Level 1: KB (26/18)
* Athlete Notes: Reps and movements are set so that you can move in a very smooth fashion with minimal rest to accumulate a large amount of sit-ups. Adjust weight so that you have a high level of confidence moving into each movement with the mindset to perform quickly and unbroken. Score is ONLY the amount of sit-ups you accumulate EACH round. You will have 4 scores.
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :20E Lizard + Half Kneeling Hamstring (R)
Minute 4: :20E Lizard + Half Kneeling Hamstring (L)