Sun 11th October

WARM-UP

FOR TIME (10:00 CAP)

• 400m Run

• 10 Up-Downs

• 10 Push-Ups

• 5 Pike Push-Ups

• 10 Burpees

• 5 Burpee broad jumps

• 10 Ring Rows

• 5 Strict Pull-Ups

• 10 KB DL

• 10 Russian KB Swing

• 10 KB Swing
  

WORKOUT*

EMOM x 12 MINUTES

• Min 1 - :50 Burpees to a Plate

• Min 2 - :50 Barbell Bent Over Rows, Ring Rows, or Pull-Ups
  

-Rest 1:00 b/t EMOMs-

EMOM x 12 MINUTES

• Min 1 - :50 KB Swing (24/16)

• Min 2 - :50 Deficit Push- Ups, Pike Push-Ups, or HSPU**
  

*Option to wear 20# vest for entire workout

**Can be performed from a box or from the floor

(Score is Total Reps)