:30/side Couch Stretch10/side Groiner Twists:30/side Calf Stretch on Rig+2 sets400m Run @ warm up effort10 Bodyweight reverse lunges (5/side)5/side KB Suitcase Deadlift
25 minute AMRAP:
800m run30 abmat sit ups20 alternating KB goblet box step ups @ 24/16 kg to 20" box *20 in box for everyone50ft single arm KB suitcase carry per arm @ 24/16 kg (100 feet total)
ScoringRounds and Reps (higher is better)Top scores: Aim to finish 3 rounds + some of the runMinimum goals: Aim to get into the 3rd round
Scaled25 minute amrap:800m run30 Abmat Sit Ups20 KB Goblet Box Step Ups 16/12 kg to 20in box50 foot Single KB Suitcase Carry per arm 16/12kg (100 feet total)
Beginner25 minute amrap:600m Runrest :3020 Abmat Sit Upsrest :3012 KB Goblet Box Step Ups 12/8 kg to 20in boxrest :3050 foot Single KB Suitcase Carry per arm 12/8kg (100 feet total)rest :30
Scaling:Running substitute: 1000m row or ski, 2000m c2 bike, 2400m echo bike
Positional Breathe Work:
Perform 30 Slow Deep Inhales/Exhales in a 90/90 hip stretch (each side)
Movement and Mobility
Follow along with the video :)
Spine Flow:Prone Press UpsSegmented Down DogSide Plank Arch UpHalf Kneel WindmillStanding Straddle Thoracic RotationJefferson CurlWalking Stride Reach Back