- RX -AMRAP 5:30 KB swings (35/53 lb)20 jumping lungesRest 5:00, then...AMRAP 5:30 KB swings (35/53 lb)20 jumping lunges- Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
- INTERMEDIATE -AMRAP 5:30 KB swings (26/35 lb)20 jumping lungesRest 5:00, then...AMRAP 5:30 KB swings (26/35 lb)20 jumping lunges- Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
- BEGINNER -AMRAP 5:15 KB swings (12/18 lb)10 reverse lungesRest 5:00, then...AMRAP 5:15 KB swings (12/18 lb)10 reverse lunges- Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
1 set:10 alternating spiderman stretches10 leg swings/leg (across the body)10 leg swings/leg (forward and backward):20 single-unders1 set:10 KB deadlifts10 alternating scorpion stretches:20 single-unders1 set:10 KB good mornings20 alternating reverse lunges:20 double-unders or single-unders
Post-workout:Accumulate:30 KB Turkish get-ups
Record load used.
Accumulate:1:00 banded shoulder stretch/side
AMRAP 5:30 DB swings (35/ 50 lb)20 jumping lungesRest 5:00, then...AMRAP 5:30 DB swings (35/ 50 lb)20 jumping lunges- Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.