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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)

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