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Thurs 1st October




WARM-UP

3 ROUNDS

  • 10/8 Cal Row/Bike (EZ)

  • 10 KB Deadlift

  • 10 Scap Push-Ups

Into...


3 ROUNDS

  • 10/8 Cal Row/Bike (Mod)

  • 10 KBS

  • 10 Push-Ups


WORKOUT

AMRAP x 5 MINUTES

  • 20 Russian KBS (32/24)

  • 20/15 Cal Row/Bike

-Rest 1:30-


AMRAP x 4 MINUTES

  • 16 Russian KBS (32/24)

  • 16/12 Cal Row/Bike

-Rest 1:00-

AMRAP x 3 MINUTES

  • 12 Russian KBS (32/24)

  • 12/10 Cal Row/Bike

-Rest :30-

AMRAP x 2 MINUTES

  • 8 Russian KBS (32/24)

  • 8/6 Cal Row/Bike

(Score is Rounds + Reps)

POST-WORKOUT STRENGTH

  • 5x5 Bench Press*

*Weight stays moderate-heavy across all sets.

(Score is Weight)

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